Category Archives: WOD

5/30/2019 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 80%
b) Reverse Flies – 4×15
—Superset a/b

Conditioning (14 min cap)
For Time
50/40 Cal Row
10 Power Snatches @ 75% of PS
20 Burpee Muscle-ups
10 Power Snatches @ 75% of PS
50/40 Cal Row

WOD Notes: This is a coaches WOD! Putting your guesses in on my desk! PS weight should feel challenging to where you do singles the entire time & focus on your setup. BMU scale = 25 GI Janes or 25 Burpees + 25 Ring Rows. You may do Bar or Ring for the MU.

Assistance
a) Banded Plank – 10 sets: 30 on / 30 off
b) Banded Dball March – 3×60 sec

5/29/2019 – WOD

By WOD

Strength
a) Push Press – 5×5 @ 80%
b) 1 Arm Farmers Carry (use straps) – 3x100ft (each arm) @ 37-40% of DL
—Superset a/b. Use a little heavier than last wk for FC. Walk across street to curb with left arm. Drop, then walk back with right arm.

Conditioning (18 min cap)
5 RFT
1 Barbell Complex 155/105#
2 Rope Climbs 15ft or 1 Pegboard Ascent
15/11 Cal Bike

WOD Notes: BB Complex = (6 Hang Power Clean + 6 Front Rack Lunges + 6 Push Jerk). Rx+ = 185/115#. You should be able to go unbroken the 1st rd, but after that break it up after the 5th HPC every rd. Rx+ (RC) = 1 legless + 1 with legs. RC scale = 1 Rope climb 12-15ft or 5 Heavy Pulleys per round.

Assistance
a) 20 GHD Sit-ups + 30 Sec Hold – 4 sets
b) Bicep Curls (DB) – 4×10 (both arms at same time)

5/28/2019 – WOD

By WOD

Strength
a) Deadlift – 5×5 @ 75-80%
b) Hollow Rocks – 5×30-60 sec
—Superset a/b

Conditioning
12 Min AMRAP
20/15 Cal Ski
16 DB Snatches (alternating) 70/45#
75 Double Unders

WOD Notes: Goal is to get into 4th round. DB Snatches (RX+ = 80/50#) should feel light to where you can muscle snatch them. DU scale = 30-40 DU or 150 singles.

Assistance
Seated Banded Leg Curls – 4×25 or GHR – 4×10-15

5/27/2019 – Memorial Day Murph!

By WOD

Conditioning
“Murph” – For Time
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
***Wear 20/14# vest if you have one!

WOD Notes: You may partition this anyway you’d like! The push-ups will be the most challenging part. Think about using a band or elevate hands to modify the push-ups if you struggle with doing them strict! Use a band or do ring rows for the Pull-ups. You will be responsible for warming up on your own! Please arrive at least 30 minutes before your heat to allow time to warm-up and cheer on everyone else! You may still hop in a heat if you haven’t signed up for a time yet! Please claim your shirt/tank as well! See everyone tomorrow!

5/25/2019 – WOD

By WOD

Conditioning
15 Min AMRAP
10 Devil Press 50/35# DB
180ft Farmers Carry 50/35# DB
20/15 Cal Row
—Rest 5 minutes
50 Clean n Jerk For Time (with partner) 205/135# (65%)

WOD Notes: FC = 6 laps (1 lap = 5 mats). For the CnJ, you must squat every other rep.

REMINDER: We are doing the hero WOD “Murph” this Monday! Please pick-up your shirts/tanks ($20). Heats start at 8am & will run every 30 minutes until 10:30am. If you are not signed up for a heat, please let me know! We will have some snacks/refreshments! I hope to see everyone participating!

5/24/2019 – WOD

By WOD

Strength/Conditioning
Make-up/Skill Day!

REMINDER: We are doing the hero WOD “Murph” this Monday! Please pick-up your shirts/tanks ($20). Heats start at 8am & will run every 30 minutes until 10:30am. If you are not signed up for a heat, please let me know! We will have some snacks/refreshments! I hope to see everyone participating!

5/23/2019 – WOD

By WOD

Strength
Power Snatch – 5×2 + 5×1
—Start @ 80% of PS & work up to a heavy single by the end

Conditioning
12 Min AMRAP
1 Rope Climb 20ft (RX+ = 15ft seated legless)
5 Dball Over Shoulder 150/100#
120ft Bear Hug Carry 150/100#
15/11 Cal Bike

WOD Notes: Goal is 4-5 rds. RC scale = 12-15 RC or 3 heavy pulleys. We will do 4x30ft increments for the bear hug carry.

5/22/2019 – WOD

By WOD

Strength (your choice)
a) Back Squat – 6×3 (4 sec descent + 1 sec Pause @ 80-85%) or OHS – Work up to a heavy single
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
5 Min AMRAP
6 Overhead Squats 135/95#
25 Double Unders
—rest 3 minutes then repeat

WOD Notes: This is a Coaches WOD! Put guesses in on my desk! Pick a weight to where you can keep moving the entire WOD, since it’s short! Record total reps for both rounds.

Assistance
Accumulate 125 AB Mat Sit-ups as fast as possible

5/21/2019 – WOD

By WOD

Strength
Power Clean – 5×2 @ 80-85% + 5×1 (85%+)
—If you feel good, go for a PR

Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
1 Round of “DT” 155/105#
Max Cals on Ski Erg

WOD Notes: This is a coaches WOD! Partner A works for 2 min while Partner B rests. Continue this pattern until you both do 5 rounds each (10 total). You should be able to do one round of “DT” (12 DL + 9 HPC + 6 PJ) in 45-60 sec each round. Score = total cals on ski erg.

Assistance
Hollow Rocks – Tabata for as many rounds as possible