Strength
Bench Press – 4×6 @ 77%
Conditioning
For Time
4 Squat Clean (75% of 1RM)
40 C2B Pull-ups
4 Squat Clean
50 HR Push-ups
4 Squat Clean
60 KB Swings 53/44lb
4 Squat Clean
1200 ft Shuttle Run (20 Laps inside Rage wall to wall)
Assistance
3xME GHD Hold (weighted) – (face the ground)
WOD Notes: You may scale pull-ups to chin over bar. If you cannot do strict push-ups, you must scale to burpees.
Strength
Snatch – 5 Sets (1 Hang + 1 Full Snatch) @ 75-85%
—Hang on to the bar after the hang & touch n go the full snatch.
Conditioning
5 Rounds For Time
6 Power Snatches 155/105lb
8 Front Rack Lunges 155/105lb
10 HSPU (4/2″ Deficit)
Midline
3×12 GHD Sit-ups (tempo: 3 sec down/3 sec up)
WOD Notes: Use same barbell for snatches/lunges. Power Snatch weight is 67-70% of 1RM Power Snatch. HSPU Rx’d are 2 45# plates on each side of an abmat for men and 1 45# plate for women. You may scale the height or do 10 DB Push Presses each round. Choose weight that is heavy for 10 unbroken.
Strength
Back Squat – 5×3 @ 80%+ (Rep 1 = Pause, Rep 2 & 3 = Normal Tempo)
—Start @ 80% & work up to a heavy 3 rep for this
Conditioning
For Time – “Whole 30 Baseline WOD” (Compare to 1/5/2015)
100 Cal Row
75 Burpees
50 Wall Balls 30/20lb
WOD Notes: Congratulations to those who survived all 30 days of this Nutrition Challenge! Let’s see how much this challenge has improved your performance! Use same WB weight as you did 30 days ago! Prizes will be given to the top male/female for biggest time improvement. Let’s Rage all over this WOD!
Announcement: Mil-Spec Jump Ropes are finally in for $40. Please pick up if you ordered one. I also have plenty in stock, so let me know if you are interested in buying one!
Strength
BB Complex – EMOM for 8 Minutes (1 Hang Power Clean + 1 Push Jerk)
—Start @ 80% & work up to a heavy rep
Conditioning
“DT” – 5 Rounds For Time (Compare to 8/21/2013)
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerks 155/105lb
—Rest 3 minutes
Tabata Air Dyne (for effort – don’t worry about calories/distance)
WOD Notes: This is one of the more popular Hero WODs. Click on the link above to see what your time was & what weight you used. The hang power cleans are usually the toughest part of this WOD, which a hook grip will be critical in hanging on to the bar. Use about 55-60% of your Hang Power Clean.
***Reminder – The “Whole 30” Nutrition Challenge ends tomorrow. We will be repeating the Baseline WOD, so bring your “A” game!
