Monthly Archives: May 2015

5/6/2015 – WOD

Strength
Snatch Complex – 1 Snatch Pull + 1 Full Snatch + 1 OHS
—start @ 75%. 1 every 90 seconds for 12 minutes. 9 lifts total

Conditioning
10 Rounds For Time
3 Power Snatches 145/100#
6 HSPU
9 Wall Balls 30/20#

WOD Notes:  TD = 11-16 minutes. Power snatch weight is 65-70% of 1RM. Wall Balls should be unbroken every round. There is no deficit for hspu (kipping is allowed). Scaling for HSPU is 6 DB presses (no push presses), should be unbroken every round but not too light.   Extra midline work  

5/5/2015 – WOD

Strength
BB Complex – (1 cluster + 1 sq clean + 1 front squat + 1 jerk)
—1 every 2 minutes for 10 minutes. 6 lifts total. Start at 70% of CnJ.

Conditioning
For Time
6 Clean n Jerks 185/115#
1 Rope Climb 20ft
250m Run
9 Clean n Jerks 185/115#
2 Rope Climbs 20ft
400m Run
12 Clean n Jerks 185/115#
3 Rope Climbs 20ft
800m Run

Midline
4xME L-Sit or Tuck on parallettes

WOD Notes: TD = 12-17 minutes. CnJ weight should be 60% of CnJ max (you don’t have to squat these). Scaling for RC are pulling the sled with arms only or 5 strict C2B pull-ups / RC. 
6pm class doing work on the ropes!

5/4/2015 – WOD

Strength
Back Squat – 7×3 (pause – hold bottom for 1 sec)
—Week 3. All sets should be heavier than last week. Work up to a 3RM.

Conditioning
For Time
30 DB Hang Squat Cleans 70/45#
50 Burpee Box Jump Overs 24/20″
1k Row

WOD Notes: TD = 10-15 minutes. Pick a DB that you can get through the HSC in 3-4 sets (shouldn’t take more than 4 minutes). You don’t have to face the box for the burpee box jump overs. We will have rowers set-up outside since it’s supposed to be really nice out! 

5/2/2015 – WOD

Conditioning
For Time
200 Double Unders
50 Burpees
40 Thrusters 115/75#
30 Overhead Lunges 115/75#
1200m Run

WOD Notes: TD = 15-20 minutes. DU scale = 400 singles. You may scale OH lunges to front rack lunges if OH mobility is limited, but go a little heavier than your thruster weight if you choose that option. Thrusters should be able to be completed in 2-3 sets.  

5/1/2015 – WOD

Strength
Front Squat – 6×4 (pause – hold bottom for 1 sec)
—Week 2. All sets should be heavier than last week. Work up to a 4RM.

Condtioning
Make-Up Day! You can also use the time after completing the squats to work on any skills. If you didn’t miss a day, here’s your workout.

Prowler Push
a) Work up to a heavy lap (60ft – length of Rage)
b) Do 1 lap EMOM for 10 minutes @ 60% of what you got in part A. Move your feet fast!!

Announcement: I will be putting in another order with About Time Protein. Please let me know if you want any specific flavor of protein powder.