Monthly Archives: October 2014

10/7/2014 – WOD

Strength
Jerk (from rack) – 5×3 @ 80%+
—Work up to a 3RM. You may split or power jerk.

Conditioning
3 Rounds For Time
10 Power Cleans 225/135lb
20 HSPU
40 Cal Row
—Rest 3 minutes between rounds

WOD Notes: Each round is supposed to be 90%+ effort. PC weight is 76% of 1RM PC. There is no deficit for HSPU. Scaling for HSPU are 20 push press @ 50% of 1RM Push Press. We will have to run a 2nd heat 3 minutes later to account for the rowers, so pick a partner that’s similar in ability.

10/6/2014- WOD

Strength
Back Squat – 5×5 @ 87.5%
—Week 4. Use slightly heavier than last wk

Conditioning
21-15-9
Thrusters 135/95lb
Burpee Box Jump Overs 24/20″
—Rest 2 minutes
10 ManMakers For Time (you choose DB weight)

WOD Notes: Thruster weight should be heavy enough to where you break it up on the 1st & 2nd set once. Manmaker = 1 push-up + 1 row with arm (r) + 1 row with arm (L) + 1 squat clean n jerk. Recommended weights are 45/30lb DB, but try to maintain a quick speed to where you can finish in under 3 minutes. Record 2 separate times for each WOD.

Ragers at the Kyle Pagerly 5K Run!

10/4/2014 – WOD

Conditioning
Complete Chipper For Time
200 Double Unders
100 Cal Row
75 Burpees
50 KB Swings 70/53lb
25 T2B
10 Power Snatches 165/105lb

WOD Notes: Half of the class can start at the bottom of the WOD and work there way up if classes are large. Power snatch weight is 75% of 1RM power snatch. Scaling for DU is 400 singles.

Bonnie finishing power snatch

10/3/2014 – WOD

Strength
Back Squat – 5×5 @ 85%
—Week 3. Same weight as Monday

Conditioning
Make-Up Day! If you didn’t miss a day this week, use this time to work on any skills that you want to improve. Suggestion for a WOD would be:
6 Rounds
1 Lap Prowler Push (heavy)
150m Ski Erg
—Rest 2 minutes between rounds

10/2/2014 – WOD

Strength
Clean Complex – (1 clean + 1 Front sq + 1 Jerk)
—7×1 @ 80%+ of CnJ. Clean can be full or power

Conditioning
For Time
5 Clean n Jerk 235/145lb
15 C2B Pull-ups
7 Clean n Jerk 215/125lb
15 C2B Pull-ups
9 Clean n Jerk 195/115lb
15 C2B Pull-ups
11 Clean n Jerk 145/85lb
15 C2B Pull-ups

WOD Notes: You do not have to do a full clean in the WOD, you may power clean them. Percentages should be around 80%, 70%, 60%, 50% of your max CnJ by round. The 5 CnJ should take you over 30 sec the 1st round. You may scale C2B pull-ups to 10 each rd or you may do chin over bar.

10/1/2014 – WOD

Strength
Deadlift – 2 EMOM For 10 Minutes (clean grip – move bar with speed)
—Start at 70% & work your way up to 75% max using good technique only.

Conditioning
For Time
1600m Row
100 Wall Balls 20/14lb
1200m Run

Assistance
4×10 Weighted GHD Hip Extensions

WOD Notes: Rx for wall balls is to the black line for men & women.

Tighe doing hip extensions