Monthly Archives: August 2015

8/31/2015 – WOD

Strength
Back Squat – 4×8 @ 75%

Conditioning
12 Min AMRAP Ladder
3 Bar Facing Burpees
1 Bear Complex 185/125#
6 Bar Facing Burpees
2 Bear Complex
9 Bar Facing Burpees
3 Bear Complex
12 Bar Facing Burpees
4 Bear Complex
15 Bar Facing Burpees
5 Bear Complex
***if you complete 1 full round, start back over. Score = total reps (1 round = 60 reps)

Midline – Day 1
4×60 sec plank (weighted 55/25#)

WOD Notes: TD = 1-2 rounds. Use around 60% of 1RM CnJ. Bear Complex = pwr clean + f sq + push jerk + back sq + behind neck jerk. You may not cluster them! 

Julie, Jenn, & Joan doing their first triathalon

8/29/2015 – WOD

Conditioning
For Time
100 Double Unders
8 Strict C2B Pull-ups
20 Thrusters 145/100#
8 Strict C2B Pull-ups
400m Sled Drag 70/35#
8 Strict C2B Pull-ups
20 Overhead Lunges 145/100#
8 Strict C2B Pull-ups
50 Cal Row

WOD Notes: TD = 14-20 minutes. Scaling for DU = 200 singles. You may scale C2B to chin over bar. No Kipping! Thruster/Lunge weight should be moderately heavy, where you have to break up thrusters 2- 3 times. You may do front rack lunges instead of OH if mobility is limited. Sled weight is (1) 45# + (1) 25# plate for men. 

8/28/2015 – WOD

Strength
Front Squat – 6×2 (tempo) @ 85%
—5 sec count down, drive up fast

Conditioning
Make-up / Skill Day!

Reminder: Rager Bike Ride is today!

8/27/2015 – WOD

Strength
Bench Press – 7×2 @ 90% + 1 ME set @ 70%

Conditioning
For Time
Run 800m
9 Ring Muscle-ups
2 Rope Climbs 20ft
7 Ring Muscle-ups
2 Rope Climbs 20ft
5 Ring Muscle-Ups
2 Rope Climbs 20ft
Run 800m

WOD Notes: TD = 11-17 minutes. Scaling for MU = GI Janes 15-12-9 by round. Scaling for RC = Climb to 15ft or 1 Lap sled Pull (full length of rope).

Battle of the Boxes – Snatch ladder

8/26/2015 – WOD

Strength
Snatch – 4×2 (touch n go) @ 85-90%
—You may drop in between reps if you don’t feel comfortable hanging on

Conditioning
15 Min AMRAP
3 Power Snatch 155/105#
6 Overhead Squat 155/105#
12 T2B
15 Cal Row

WOD Notes: TD = 4-6 rounds. PS weight is 70% of 1RM PS (you should be able to do OHS unbroken every round). T2B Scale = 12 knee above hip or scale reps to 6-8 (where you physically touch bar). You may sub a 250m run each round instead of row, if there aren’t enough rowers. We will be running thursday, so keep that in mind.

5:30am (BABC) rolling in deep!!

8/25/2015 – WOD

Strength
BB Complex – 2 touch n go full clean + 2 Split Jerk
—4 sets total. Do 1 set every 2 minutes 80-85%

Conditioning
3 Rounds For Time
1 Round of “Heavy DT” 205/135#
20 Bar Facing Burpees

Extra Work
8 Min EMOM – 1 Prowler Push (heavy) 60ft

WOD Notes: TD = 9-15 minutes. Weight should be heavy enough to where you have to break up the cleans a few times each round, but jerks should be unbroken. Stepping over bar is considered scaling when doing the burpees.

1st place – Summer Slam!

8/24/2015 – WOD

Strength
Back Squat – 6×2 (tempo) @ 80-85%
—5 sec count down, drive up fast

Conditioning
20 Min EMOM
Odd = 15 Wall Balls 20/14#
Even = 15 KB Swings 70/53#

WOD Notes: TD = 12+ minutes. You are finished the WOD as soon as you no longer complete the reps in desired minute. WB height is 10ft for RX.  

8/22/2015 – WOD

Conditioning
For Time
200 Double Unders
2 Legless Rope Climbs 15ft
100 Wall Balls 20/14#
2 Legless Rope Climbs 15ft
1200m Run (800m with 20/14# WB)

WOD Notes: TD = 14-19 minutes. You may scale WOD by doing 2 rounds (cut reps in half). DU scale = 400 singles. Legless scale = use legs, climb 20ft. Drop WB in the gym after 800m, then sprint 400m.  

8/21/2015 – WOD

Strength
Front Squat – 5×3 (5 sec pause in bottom) @ 75%

Conditioning
Make-up / Skill Day!

Dan H – 315 Hang Clean PR!

8/20/2015 – WOD

Strength
Bench Press – 5×3 @ 85%

Conditioning
7 Rounds (interval style)
5 Push Jerk (75%)
10 T2B
12 Burpees
—Rest 1 minute between rounds

WOD Notes: TD = Each round should last 60-75 seconds. PJ weight should be heavy for 5 unbroken reps. If you can’t do 10 T2B (physically touch the bar) in less than 30 seconds, either scale the reps to 5-7 or do 8 cal ski erg. Each round is 95% effort, so DO NOT hold back! You have 1 minute rest between rounds, so recover then! Subtract 6 minutes from your time at the end & record that.