Category Archives: WOD

3/2/2022 – WOD

Strength
a) Deadlift (pause at knee on way down) – 5×6 @ 70%
b) DB Bench Press – 2×10, 2×8, 2×6 (Pause every rep)
—No touch n go on DL. Pull the bar through upper shin on pause. Increase weights on BP & start w/ BP.

Conditioning
For Time
30 Devil Press 45/30#
1200m Sled Drag/Run Combo 90/45#
30 Devil Press 45/30#

WOD Notes: Goal is 13-17 min. 30 DP should take 3-5 min max. 1200m should be 5-7 min. 1200m = 100m Backwards Drag + 100m Forwards Drag + 800m Run + 100m Forwards Drag + 100m Backwards Drag. 

Assistance
a) Tricep Pushdowns (pulley) – 5×10
b) GHD Sit-ups – 8×10 (weighted)

3/1/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×6 @ 65-70%
b) Strict Pull-ups (wide-grip) – 5×8
—Superset a/b every 3 minutes. Use same bar if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.

Conditioning
10 RFT
1 Rope Climb 15ft  (RX+ = 20ft)
8 T2B (RX+ = 10)
12/9 Cal Assault Bike

WOD Notes: Goal is 14-19 min. RC sub = Climb 12ft, 2 heavy pulleys, or 7 Ring Rows. T2B sub = T2R, weighted SU/Leg Raises. Reset monitors each rd. 

Assistance
a) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
b) Barbell Bicep Curls – 4×10

2/28/2022 – WOD

Strength
Clean + FS + Hang Cl + Jerk – 1 Set Every 2 Min x 5 
—Start @ 70% & work up to a heavy complex by end. Should be a little heavier than last wk.

Conditioning
5 RFT
6 Clean n Jerk 185/125#  (RX+ = 205/135#)
24/20 Cal Row

WOD Notes: Goal is 11-15 minutes. CnJ (no squat) = 65% (should be relatively quick singles, but not like last week where it was much lighter). The row should take about 1:30-1:45 max. Focus on a slow stroke rate of 20-29 s/m.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) DB Seated Press (2 Sec eccentric) – 5×8

2/26/2022 – WOD

Conditioning – “35 Min Clock”
For Time – w/ Partner
80/60 Cal Ski
6 (10 Hang Muscle Cleans 115/75# + 10 Lateral Raises 25/10#)
60 Overhead Lunges 95/65#
80/60 Cal Ski
6 (10 Skull Crushers 65/35# + 10 Front Raises 25/10#)
60 Front Rack Lunges 145/95#
80/60 Cal Ski
40 Back Rack Lunges 185/125#
***Max Cal Ski in remaining time

WOD Notes: Goal is to have about 5+ minutes to ski at the end of the WOD to get as many cals possible. Score = total cals. You will work at the same time for the HMC/LR & SK/FR. You will start at opposite movements and switch. OH Lunges should feel light & you will increase weight for both the FR Lunges & Back Rack Lunges. 

2/25/2022 – WOD

Strength
a) Farmers Carry (2 arms) – 3x100m (heavy)
b) L-Sit Tapovers – 6×15

Conditioning
15 Min AMRAP – “Open WOD 22.1”
3 Wall Walks
12 DB Snatches 50/35#
15 Box Jump Overs 24/20″

2/24/2022 – WOD

Strength
Snatch: Hang + Low Hang + Floor + Snatch Balance: 5 Sets @ 70-80%
—1 Set every 2 Minutes

Conditioning “Time Cap: 14 Min”
2 RFT – “Open WOD 18.3”
100 Double Unders
20 OHS 115/80#
100 Double Unders
12 Ring MU  (Sub: 15 C2B Pull-ups)
100 Double Unders
20 DB Snatches 50/35#
100 Double Unders
12 Bar MU  (Sub: 15 C2B Pull-ups)

WOD Notes: Goal is to finish 1.5 rds. DU sub = 50 DU, 100 Jumping Jacks, 100 Mt climbers, or 200ft Versa. OHS sub = Front Squats (should be done in 1-2 sets). DB should be light to where you can rep through 20 pretty quickly.

Assistance
a) Glute Ham Raises: 4×10 or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) DB Bicep Curls – 4×12 at same time

2/23/2022 – WOD

Strength
a) Deadlift (deficit 3″) – 4×8 @ 65-67%
b) DB Bench Press – 5×8 (Pause every rep)
—No touch n go on DL. Stand on a 35# plate.

Conditioning
3 RFT
60m Backwards Sled Drag 125#/80#
Run 480m
60m Backwards Sled Drag 125/80#
10 Dball/Bag over Shoulder 125/80#
20 Burpees to Target  (RX+ = 25)

WOD Notes: Goal is 18-22 min. You will use the same bag/ball that’s on the sled for the ground over shoulder part & then have to load it back on the sled after each round. Pick a bar just above reach for the burpees. The sled drag should be heavier than last week but 30ft less (there will be a marking on the ground).

Assistance
a) DB Skull Crushers – 4×12
b) GHD Sit-ups – 5×15 (weighted)

2/22/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 4×8 @ 65-70%
b) DB Bent-over Rows – 4×10 each arm – heavy
—Superset a/b every 3 minutes. This week is all about getting used to the new bar that you choose. Try to use the same bar each week if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.

Conditioning
15 Min AMRAP – “Open WOD 19.1”
19 Wall Balls 20/14# to 10/9ft Target
19 Cal Row

WOD Notes: This is a repeat from exactly 3 years ago. Goal is 6+ rounds. Try to do the wall balls in 1-2 sets every round and keep a steady pace on the rower (avg 20-30 strokes/min). 

Assistance
a) Hollow Rocks – 10 Rounds Tabata
b) Straight Arm Lat Pulldown (pulley) – 5×8 (heavy)

2/21/2022 – WOD

Strength
Clean + FS + Hang Cl + FS + Jerk – 1 Set Every 2 Min x 5 
—Start @ 70% & work up to a heavy complex by end

Conditioning
7 Min AMRAP – “Open WOD 13.4” (Compare to 2/15/2017)
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
***If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

WOD Notes: Click link to see what you got 5 years ago if you were around then. Score = total reps. CnJ should be 45% of your max, so should feel light to where you can do very quick singles or touch n go a few reps in the beginning, but be careful of your grip for T2B. T2B sub = T2R, Hanging knee raises, or weighted su/leg raises. Do the assistance work since you should have some time at end of class.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Z Press (2 Sec eccentric) – 5×8

2/19/2022 – WOD

Conditioning “30 Min Clock”
10 RFT w/ Partner
10 Power Snatches (increase every 2 rds: 2nd rd of each weight = sq)
20 HR Push-ups + 10 Bar Facing Burpees
20/16 Cal Assault Bike  (RX+ = 24/20)
***In remaining time, work up to a heavy snatch single

WOD Notes: Goal is to finish under 25 min so that you have a few heavy attempts at the end. PS/Bike are “you go, I go”. HR PU/Burpees – You work at the same time and everything is cut in half. M: 115/135/155/175/185#. F: 75/85/95/105/125#. You may power all the snatches if mobility is limited, but go a little heavier on each set.