Monthly Archives: September 2015

9/19/2015 – WOD

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Conditioning 
2 Rounds For Time
40 Burpees
30 Thrusters 95/65#
40 KB Swings 70/53#
30 T2B

Midline – Day 20
Front Rack Carry – 5x50ft @ 120% of FS
—use a little heavier than last week

WOD Notes: TD = 15-21 minutes. You may cut the reps in half and do 4 rounds for time if you want to be able to keep moving (mainly bc of t2b…20/15/20/15). Thruster weight is light. 

***Open gym tomorrow from 1-3pm***

9/18/2015 – WOD

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Strength
Front Squat – (1 pause + 2 tempo + 1 normal tempo) 5×4 @ 80%
—Pause in bottom for 2 sec. 5 sec count down for tempo.

Conditioning 
Make-up / Skill Day!

Midline – Day 19
L-Sit (rings) or Tuck Hold – 8×20 sec 
—Rest 60 sec between

9/17/2015 – WOD

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Strength
5 sets – Halting Snatch + Full Snatch @ 80-85-%

Conditioning 
For Time
15 Strict Pull-ups
15 Power Snatches 135/95#
Run 800m
12 Strict C2B Pull-ups
12 Squat Snatches 135/95#
Run 400m
9 Ring Muscle-ups
9 Power Snatches 135/95#
Run 250m

Midline – Day 18
Side Plank – 8×30 sec (100/60# on hip)
—rest 60 sec between sets, heavier than last week. Use plates instead of DB. 4 sets each side.

WOD Notes: TD = 15-21 minutes. Scaling for ring MU = 15 Gi janes. Notice it’s squat snatches the middle round, however do power snatches if mobility is limited.

  

9/16/2015 – WOD

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Strength
5 sets – 1 halting clean + 1 push jerk + 1 split jerk @ 80-85%
—Halting clean = pause slightly below knee on 1st pull.

Conditioning
12 Min AMRAP
1 BB Complex 205/135#
40 Double Unders
1 Rope Climb 20ft
—Rest 5 minutes
400m Sled Drag For Time 90/60#

*BB Complex = deadlift + sq clean + hang sq clean + front squat + jerk

Midline – Day 17
4×12 GHD Sit-ups (tempo) or 4×20 Ab Mat weighted (60/35#)
—5 sec count down / 5 sec count up. Make sure knees are slightly bent on the way down. Extend leg as you start to sit up.

WOD Notes: TD =4-7 rounds & 3-6 minutes on sled drag. Use 65% of CnJ. Scaling for DU = 80 singles. Scaling for RC = 1 lap sled pull or 6 strict pull-ups.

  

9/15/2015 – WOD

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Strength
Bench Press – 6×4 (1 pause + 2 tempo + 1 normal) @ 75%
—Pause for 2 sec on chest. 5 sec count down for tempo.

Conditioning
3 Rounds For Time
10 Overhead Squats 185/125#
15 Strict HSPU
40 Cal Row

Midline – Day 16
Hollow Rock – 4 Rounds: 40 sec on / 20 sec off

WOD Notes: TD = 10-16 minutes. If rower isn’t available, you can run 400m each round instead.  Scaling for HSPU = kipping HSPU or 15 strict DB presses (heavy to where you have to break them up once). OH Squat weight is about 60% of 1RM. You may do Front Squats if mobility is limited for OHS.

  

9/14/2015 – WOD

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Strength
Back Squat – (1 pause + 2 tempo + 1 normal tempo) 5×4 @ 80%
—Pause in bottom for 2 sec. 5 sec count down for tempo.

Conditioning
4 Min AMRAP
10 KB Swings 70/53#
10 Box Jumps 24/20″
10 Burpees
—Rest 3 minutes. Repeat for 3 total rounds (12 min total)

Midline – Day 15
8×30 sec weighted plank (155/90#)
—heavier than last week. Rest 90 sec

WOD Notes: TD = 2-4 rounds for each set. I want you to approach this WOD as if it were only 1 “4 min amrap”. This means to go 100% on the first one and hang on for the remaining 2 “4 min amraps”. You should not be getting more reps on the 2nd or 3rd amrap. You will record 3 separate scores (total reps for each 4 min amrap).

  

9/12/2015 – WOD

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Conditioning
3 Rounds For Time
30 Wall Balls 30/20#
20 C2B Pull-ups
10 Overhead Lunges 175/115#
—Rest 5 minutes
For Time
40 Bar Facing Burpees
Run 800m

Midline – Day 13
Front Rack Carry – 5x50ft @ 115% of FS
—use a little heavier than last week

WOD Notes: TD = 9-15 min & 5-10 minutes. OH lunge weight should be heavy for 10 steps. Walk them if there is room. Record 2 separate times.