Category Archives: WOD

6/26/2017 – WOD

Strength
Back Squat – 20 Min To Work up to a 1RM + 1×20 @ 50%
—Pass = completing all 20 reps in under 90 sec & also 5 breaths or less in 20 secs after completion of squats. Record on sheet

Conditioning
12 Min AMRAP
8 Thrusters 135/95#
250m Run

WOD Notes: TD = 4-6 rds. Thrusters are moderately heavy, but should be unbroken every round. You should also be able to run fairly quick at about 85% effort & pick up the bar right away when you get in from the run. Try to do the Assistance part “a” during the “strength”.

Assistance
a) Pull-up Test – Max set of strict pull-ups. Tempo = slow down / fast up. Double OH grip. May kip the top portion of PU as you get fatigued. Start from a deadhang! Record bw & # PU on sheet.
—If you can’t do a strict pu, you will pick a DB that you can rep out 8-12x for a DB Row. Record weight on sheet.
b) Weighted Plank – 6 sets: 45 sec on/ 45 sec off (heavy)

6/25/2017 – WOD 

Open Gym: 11:30-1:30pm

6/24/2017 – WOD

Conditioning
Complete With a Partner For Time (40 min cap)
150m Sled Drag (w/ partner) 200/115#
20 Pull-up Complexes (1 Strict + 2 Kip C2B + 3 Kip Chin)
150m Sled Drag (w/ partner) 200/115#
90 Burpees (work at the same time)
150m Sled Drag (w/ partner) 200/115#
100 DB Snatches (alternating) 80/50#
150m Sled Drag (w/ partner) 200/115#
180 Wall Balls 30/20# To 10/9.5ft target

WOD Notes: TD = 28-38. There is a 40 min cap!!! Go lighter on the sled if you have to so you can get done in under the cap! You should be able to jog slowly with the sled. 150m = Marcor Sign. If you can’t do an unassisted pull-up, sub ring rows. I’ll let you break up the work anyway you want.

Assistance
400m Partner Sandbag Carry (front) – 200/125#
—Athlete 1 works while athlete 2 rests. Please try to drop sandbag gently each time you switch

Announcement
Check out the video link from Coach Eric. We are going to be implementing a program that is going to address any imbalances you may have (Strength/Stamina, left/right limb, flexibility around joints, etc). The point of the program is to limit pain by increasing joint strength. Please be patient as this will take some time to implement, but we are excited to get this going!

6/23/2017 – WOD

Strength
Back Squat – 5×3 @ 92% + 1×10 @ 70% (little heavier than Monday)
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) Barbell Bent Over Rows (supinated) – 4×15 (heavy)
b) DB Single Arm OH Carry (each arm) –  2x150m
—Walk to Marcor Sign with right arm. Drop – then walk back with left arm.
c) L-Sit or Tuck (use pegboard) – Accumulate 4 minutes in the least amount of sets

6/22/2017 – WOD

Strength
Snatch – 2 every 90 sec for 9 minutes (7 sets)
—Pause for 3 sec in the bottom each rep. Stay between 80-85%

Conditioning
Complete 10 Rounds For Time With a Partner (interval/relay style)
20 Russian KB Swings 88/70#
1 Rope Climb 20ft
30/25 Cal Bike (assault = 18/12)

WOD Notes: TD = 18-24 min (1:45-2:15/rd). Swings should be unbroken every round & should be heavy! RC Scale = climb to 12 to 15ft or 3 up/downs. The bike should NOT take more than 90 sec (at the slowest) each round so please scale the calories if you can’t sprint fast enough to get it done quickly.

Assistance
a) Bench Press (close-grip) – 6×4 (75% – heavier than last wk)
—Tempo 5 sec count down, Pause 1 sec, explode up
b) 200 Hollow Rocks For Time
—Scale to 100-150 if necessary. This shouldn’t take more than 5 min.

6/21/2017 – WOD

Strength
3 Position Clean (full) – Above Knee + Below Knee + Floor – 5 sets
—Start @ 70% & work up to a heavier complex than last wk

Conditioning
20 Min AMRAP
800m Run
30 T2B
12 Squat Clean n Jerk 175/115#

WOD Notes: TD = 2-3 rounds. T2B scale = 15-20 T2B (if you can do T2b, but have trouble linking them), 30 knee above hips or 15 cal ski. CnJ = 60% (should be relatively quick singles, but should def feel heavier than yesterdays bb snatches).

Assistance
a) Bent Over BB Rows – 5×8 (heavier than last wk)
—Torso should be almost parallel to floor. Use arms only.
b) One Arm Farmers Carry (use farmers handle + straps) – 2x150m
—Walk to Marcor Sign with right arm. Drop – then walk back with left arm. Use 30% of DL.

6/20/2017 – WOD

Strength
Split Jerk (use rack) – 2 reps every 90 sec for 9 min @ 80-90%
—7 sets (heavier than last wk). Pause at the bottom of dip for both reps.

Conditioning
10 Min AMRAP
3 Lateral Burpees Over Bar
3 Power Snatch 115/75#
6 Lateral Burpees Over Bar
6 Power Snatch 115/75#
9 Lateral Burpees Over Bar
9 Power Snatch 115/75#
***Keep climbing ladder by 3’s until 10 min is up. Score = total reps.
—Rest 3 minutes
3 Min AMRAP of Ring Muscle-ups or GI Janes

WOD Notes: TD = 100-150 reps. PS = 55% of 1RM Pwr snatch (should feel light to where you can keep moving consistently, but not super light to where you touch n go all the reps).

Assistance
a) Snatch Grip Romanian Deadlifts – 5×6 @ 120% of 1RM Snatch
—Use straps. First rep starts at the top of the DL.
b) Ring Dips (strict) – Accumulate 40 reps in least amount of sets/time
—scale = matador dips or Push-ups (use band if necessary)
c) GHD Sit-ups – 4×15 (3 sec tempo down)

6/19/2017 – WOD

Strength
Back Squat – 5×3 @ 90% + 1×10 @ 70% (little heavier than Fri)
—5 sec count down + 1 sec pause in bottom

Conditioning (time cap 18 min)
5 Rounds For Time
60 Double Unders
25/20 Cal Row

WOD Notes: TD = 9-16 min. DU scale = 100 singles or 30 DU. How hard can you push the row without tripping on DU?! Transitions should be fast!

Assistance
a) Accumulate 40 Pull-ups (C2B – wide grip supinated grip) in least amount of sets
b) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)

6/18/2017 – Happy Father’s Day!

Open Gym: 10:30am-1pm

6/17/2017 – WOD

Conditioning
Complete with a partner for time
100 Thrusters 115/75#
40 Strict C2B Pull-ups or 30 Muscle-Ups
80 DB Burpee Ground to OH 45/30# (partner B does 15 hollow rocks, while partner A does 5 reps of the other movement)
40 Strict C2B Pull-ups or 30 Muscle-Ups
200/160 Cal AD Bike (120/80 assault)

WOD Notes: TD = 23-30 min. One person will work while the other rests, except when you get to the DB B G to OH. Partner A will do 5 reps, while partner B does 15 hollow rocks. Both partners will do 8 sets of 5/15. You may break reps however you’d like on the other movements. If classes are larger than 12 people, some teams may do the WOD in reverse order since there’s only 6 bikes. The bike should be done interval style where you do 20/15 cals all out, then switch. C2b scale = chin over bar or kip pull-ups.

Assistance
2x150m Sandbag Carry (front) 200/125#
—You will walk to “Marcor Sign” & back without dropping bag. If you have to drop bag, please do it gently. Do NOT use the DBALLS!