Category Archives: WOD

2/17/2020 – WOD

By WOD

Strength
Every 3:30 x 5 Sets
a) Elevated Reverse Lunges – 14/12/10/8/6 by round (heavy)
b) Strict Pull-ups (wide grip) – 8-10 Reps
c) Barbell Skull Crushers – 10 Reps
—start with both feet on 45# plate for lunges

Conditioning
12 Min Running Clock – 5 Rounds
10 Goblet Squats 120/80# DB
2 Rope Climbs 15ft or 2 Pegboard Ascent
50 Double Unders
***200m DB Carry (anyway you’d like) + max burpees when you come back in the gym.

WOD Notes: WOD should take 8-10 minutes. Record 2 scores (time + #burpees). Goblet squats should feel heavy for 10 reps each round. RC sub = Climb to 10-12 ft or 4 heavy pulleys/round. DU sub = 25 DU or 75 singles.

Assistance
Weighted Plank – 6 Sets: 45 sec on / 45 sec off

2/15/2020 – WOD

By WOD

Conditioning
Partner WOD – For Time
60/50 Cal Bike
50 Deadlift 315/205# 
35 Double Dutch Burpees
60/50 Cal Bike
35 Double Dutch Burpees
50 Clusters 165/105# 
60/50 Cal Bike

WOD Notes: Goal is sub 30. This WOD is “you go, I go” except for the burpees which you will do at the same time (35 each). DL = 65% (should switch every 3 to 5 reps). Clusters should feel moderately heavy & switch every rep with your partner. Sprint the bike each round!

2/13/2020 – WOD

By WOD

Strength
Hang Snatch + Snatch – 1 set every min for 10 min @ 75-80%
—Drop bar after first rep

Conditioning
5 Rounds
10 DB Bench Press (heavy – unbroken every rd)
20/16 Cal Row
—rest 1 minute
3 Rounds
8 Bar Muscle-ups (sub: 8 C2B PU + 8 HR Push-ups)
25 Wall Balls 20/14# to 10ft

WOD Notes: Record 2 seperate times. Goal is sub 10 on part 1 & sub 8 on Part 2. 

Assistance
a) L-Sit/Tuck (pegboard) – 30 sec on / 60 sec off for 6 sets
b) DB Reverse Flies – 4×15

2/12/2020 – WOD

By WOD

Strength
Every 90 Sec x 6 Sets: 3 Deadlifts + 1 Clean + 2 Jerk @ 75%+ CnJ
—The point of this is to fatigue your grip a little so that you’ll have to focus on being patient & quick under bar. Last 3 sets are every 2 min.

Conditioning (14 min cap)
3 Rounds For Time
10 Power Cleans 175/115#
8 Laps Farmers Carry (240ft) 70/45#’s DB
10 Push Jerk 175/115#
100 Double Unders

WOD Notes: Use 60% of PC/PJ (same weight for both). If jerk is a lot weaker. then the cleans will feel a little lighter. The goal is to do the jerks unbroken each round but feel challenging. 1 Lap = 5 mats. DU sub = 150 singles or 50 DU. Try to avg 4 min rounds or less. Do quick singles on cleans.

Assistance
a) Weighted Sit-ups – Tabata for 130 reps
b) Banded Leg Curls – 4×20 each leg or GHR (5×10)

2/11/2020 – WOD

By WOD

Strength
Every 3 min x 5 sets
a) Good Mornings (BB) – 6 reps (little heavier than last wk. (35%+ of DL)
b) DB Shoulder Press – 8 reps (heavy)
c) DB Bicep Curls – 8 reps (both arms at same time)

Conditioning
10 Rounds (interval – w/ a partner)
10 DB Snatches (alternating) 80/50#
15 T2B
200ft Versa Climber

WOD Notes: Each partner will do 5 rounds “you go, I go”. Try to really sprint the versa climber because you will have rest each round! Goal is to hold 150ft/min+ even during the later rounds! You should be able to cycle through snatches fast while switching in the air. T2b sub = toe through ring or 15 knee above hips! No wasting time on T2b! Shoot for less than 2 min rounds!

Assistance
Ab Rollout (rings) – 5×15 Reps

2/10/2020 – WOD

By WOD

Strength
Every 3:30 x 5 sets
a) Elevated Front Rack Lunges – 8 reps (little lighter than last wk)
b) DB One Arm Bent-over Rows – 10 reps (each arm)
c) Banded Tricep Extensions – 15-20 reps
—Stand on 45# bumper & step back for the lunges

Conditioning
15 Min AMRAP
8 Back Squat 185/125#
12 Bar Facing Burpees
16/13 Cal Ski

WOD Notes: Goal is 5+ rds. BS = 45-50% (should be unbroken every rd but shouldn’t feel super light). You should be able to get right back on the back squats within 15-20 sec of completing ski erg each rd. 

Assistance
Weighted Plank: 10 sets – 30 sec on / 30 sec off

2/8/2020 – WOD

By WOD

Strength/Conditioning
3 Rounds: (RD 1 – 10 reps, RD 2 – 15 reps, RD 3 – 20 reps)
Sumo Deadlift High Pull 135/95#
T2B
Thrusters 135/95#
GI Janes (RX+ = 8/10/12 Bar MU)
50/100/150 (by rd) Double Unders
—rest 1 min between rd 1&2. 2 min between rd 2&3.

WOD Notes: This is not a Partner WOD. You should be able to do quick singles on sdhp and do at least 5-8 Thrusters at a time.

2/6/2020 – WOD

By WOD

Strength
2 Snatches Every Min x 10 sets (20 reps) @ 80%+

Conditioning
12 Min Clock – 3 Rounds
10 Devil Press 50/35#
25/20 Cal Bike
***Max Wall Balls 20/14# to 10ft in remaining time

WOD Notes: Score = Time + WB. Goal is to finish 3 rounds in under 10 minutes & give yourself 2+ min on the wall balls.

Assistance
a) L-Sit/Tuck (pegboard) – 20 sec on / 40 sec off for 8 sets
b) DB Reverse Flies – 3×20