Category Archives: WOD

10/10/2019 – WOD

Strength
Deadlift – 5×3 @ 80-90% (little heavier than last wk)

Conditioning (18 min cap)
For Time
50 Wall Balls 20/14# to 10ft
15 Bar Muscle-ups or 20 GI Janes
400m Sled Drag 90/50#
15 Bar Muscle-ups or 20 GI Janes
50 Wall Balls 20/14# to 10ft

WOD Notes: WB should feel light to where you can do them in 1-2 sets the first rd & 2-3 sets the last rd. Bar MU Sub = 5-8 reps. Sled Drag should be a fast walk the whole time or a slow jog at times.

Assistance
a) L-Sit/Tuck (parallettes) – 9 sets: 20 sec on / 40 sec off
b) Barbell Bicep Curls – 4×12

10/9/2019 – WOD

Strength
3 Position Snatch – Floor + Below Knee + Above Knee
—6 Sets. One set every 2 min @ 75-85%

Conditioning
3 Rounds (interval style)
10 Power Snatch 135/95# (RX+ = 165/115#)
10 Push Jerk 135/95#
2 Rope Climbs 20ft
18/14 Cal Assault Bike
—Rest 2 minutes between rounds

WOD Notes: Goal is to finish each round in under 4 minutes. Snatches should feel kind of heavy & should be quick singles. PJ should be unbroken, which you should have to rest a little bit after your 10th Snatch before you pick-up bar. RC sub = climb 15ft or do 6 heavy pulleys. Bike should be a sprint!

Assistance
a) Pull-up Challenge – 15 Negatives + 15-25% of BW (5 sec down)
b) Weighted Sit-ups – 6×25 (hold weight behind head)

10/8/2019 – WOD

Strength
a) Bench Press – 5×5 @ 90% (wk 5)
b) Bent-over DB Reverse Flies – 4×12

Conditioning (Compare to 11/7/2017)
15 Min AMRAP
8 Dball Over Shoulder 150/100#
20 Burpees
25/20 Cal Ski

WOD Notes: Click on the date above and compare your score. Try to do the same exact version as well. Goal is 3-4 rds. Heats will stagger 2 minutes behind.

Assistance
a) Hollow Rocks – Tabata for as many rounds as possible or accumulate 3 minutes.
b) Banded Tricep Extensions – 4×25

10/7/2019 – WOD

Strength
Back Squat – 5×5 @ 90% (wk 5)

Conditioning
10 Min AMRAP
50 Double Unders
10 Front Rack Lunges 155/105#
12 T2B (RX+ = 15)

WOD Notes: Goal is 5+ Rds. Lunges should be around 40% of BS & unbroken each rd. T2B sub = 8-10 reps, toe through rings, or leg raises to rig. DU sub = 25 DU or 80 singles.

Assistance
a) Pull-up Challenge – Accumulate 2:30 min (use 15-25% of BW)
b) Weighted Plank – 10 sets: 30 on / 30 off
c) One Arm High Pulls – 4×12 (each arm)

10/5/2019 – WOD

Conditioning
20 RFT (with a partner relay style)
10 Wall Balls 30/20# to 10/9ft
10 DB Hang Power Cleans 50/35#’s
10/8 Cal Row

WOD Notes: This WOD is a “you go, I go” one where you do one full rounds while your partner rests. The goal is to complete each round between 1:00-1:15, so try to push (especially the row) since you will get about 1 minute rest/rd. Each person will do 100 reps of each movement.

Strength
Bench Press – 5×5 @ 87.5% (wk 4)

10/4/2019 – WOD

Strength
a) Back Squat – 5×5 @ 87.5% (wk 4)
b) Pull-up Challenge – Accumulate 55 reps (refer to sheet at gym)

Conditioning
Make-up/Skill Day!

10/3/2019 – WOD

Strength
Deadlift – 5×4 @ 77-87% (little heavier than last wk)

Conditioning (18 min cap)
For Time
3 Wall Climbs (RX+ = 60ft HS Walk)
9 Devil Presses 45/30#
18/15 Cal Bike
4 Wall Climbs (RX+ = 80ft HS Walk)
12 Devil Presses 45/30#
24/20 Cal Bike
5 Wall Climbs (RX+ = 100ft HS Walk)
15 Devil Presses 45/30#
30/25 Cal Bike

WOD Notes: WC scale = 2/3/4 laps with feet in sliders or 20/25/30 shoulder taps per rd. Devil Presses should be 5# less than you normally use since I want you to be able to move through them quick. Bike cal scale = 3 less/rd.

Assistance
L-Sit/Tuck (parallettes) – Accumulate 3 minutes

10/2/2019 – WOD

Strength
Power Clean + Hang Power Clean + Hang Sq Clean + Jerk
—One set every 2 min for 5 sets. Start @ 75% & work up to a heavy complex

Conditioning (17 min cap)
10 RFT
6 C2B Pull-ups (RX+ = 4 Bar MU)
5 Power Cleans 165/105#
30 Double Unders

WOD Notes: Goal is to avg 90 sec/rd so that you’re done in under 15 min. C2B scale = chin over bar (don’t scale reps). You may also use a band to where you can do all 6 reps in a row each round, but shouldn’t feel super easy. PC = quick singles @ 57-60%. DU sub = 15-20 DU or 50 singles.

Assistance
a) Weighted Sit-ups (DB behind head) – 5×25 with 45 sec rest between
b) 4×12 – Barbell Bicep Curls

10/1/2019 – WOD

Strength
a) Bench Press – 5×5 @ 87.5% (wk 4)
b) DB Bentover Reverse Flies – 5×10 (control eccentric)

Conditioning
4 RFT – 12 Min Running Clock
15 Thrusters 95/65# (RX+ = 115/75#)
25/20 Cal Row
***Max Bar Facing Burpees in remaining time

WOD Notes: Goal is to be able to do the thrusters unbroken or in 2 quick sets each rd. Row should 60-75 sec/rd. You should be able to have around 2 minutes on the burpees at the end. Record time for WOD + total burpees.

Assistance
a) Hollow Rocks – 10 sets: (15 sec hold + 15 sec rock) —rest 30 sec between
b) DB Skull Crushers – 4×10

9/30/2019 – WOD

Strength
a) Back Squat – 5×5 @ 87.5%
b) One Arm High Pulls – 4×12 each arm

Conditioning (15 min cap)
3 RFT
150m Sled Drag 100/60#
10 Power Snatches 155/105# (70%)
25/20 Cal Ski

WOD Notes: Sled Drag should feel heavy but you should be able to either run slow or walk very fast (take about 90 sec/rd). PS = quick singles & should take just under a minute. Heats will stagger 90 sec.

Assistance
a) Pull-up Challenge (wk 4) – Accumulate 2:30 min with chin above bar
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off