Monthly Archives: October 2015

10/8/2015 – WOD

Strength
3 Position Snatch – Full Snatch + Below Knee + Above Knee
—15 Min To Work up to a heavy complex. Should be between 85-90% of 1RM.

Conditioning
For Time
10 Wall Balls 30/20#
4 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
30 Wall Balls
8 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
10 Wall Balls
4 Ring Muscle-Ups

WOD Notes: TD = 9-16 minutes. You may sub 2x GI Janes instead of Ring Muscle-ups (8/12/16/12/8). You may also scale reps for MU each round to 2/3/4/3/2. Rx for WB = 10 ft for men & women.

Reminder:  This Saturday there will only be a 10am class & Open Gym at 9am only.

Upgraded storage area. Thanks Tony & Tighe

10/7/2015 – WOD

Strength
Power Clean + Full Clean + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes
—Start @ 75% & build to a heavy complex. Should be around 85%+ by the end. You may drop bar after power clean.

Conditioning
3 Rounds For Time
2 Rope Climbs 20ft (legless + with legs)
6 Squat Clean n Jerk (70%)
600m Run

WOD Notes: TD = 15-21 minutes. Run is past the “Eggs Sign” right as you start to veer to the left. Scaling for RC = climb with legs 2x or 1 lap sled pull with arms only + 10 cal ski erg.

Announcement: This Saturday there will only be a 10am class & Open Gym at 9am only.

10/6/2015 – WOD

Strength
Bench Press – Work up to a heavy single, then do 2×10 @ 75%

Conditioning
Buy In: 50 Cal Row
5 Rounds
5 Deadlifts 315/205#
10 Bar Facing Burpees
Buy Out: 50 Cal Row

WOD Notes: TD = 11-16 minutes. DL weight is around 65-70% of 1RM (should be able to either touch n go most reps or do quick singles, but shouldn’t be super light). You must jump over bar for the burpees (if you step over that is considered scaling).

10/5/2015 – WOD

Strength
Back Squat – 12 Min to work up to heavy single, then do 4×2 (pause + tempo) @ 85%

Conditioning
“2015 Wodapalooza Qualifier – WOD #2”
12 Min Amrap
12 Thrusters
35 Double Unders

Elite/Rx & Master’s 40-49:
Men: 75 / 95 / 115 / 135 / 155 / 175 / 195 / 215 / 235… etc.
Women: 55 / 65 / 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145… etc.

Intermediate/Scaled/Master’s 50+:
Men: 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145 / 155 / 165… etc.
Women: 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 / 110… etc.

WOD Notes: The goal should be to get through 5-6 different sets of thrusters. You are responsible for changing your weights. DU scale = 70 singles

10/3/2015 – WOD

Conditioning
10-1 reps of:
Overhead Squats 135/95#
Bar Facing Burpees
DB Snatches (alternating) 70/45#

Midline – Day 34
Yoke Carry – 4x50ft heavier than last week

WOD Notes: TD = 8-15 minutes. OH squat weight should be less than 50% of 1RM (unbroken every round). DB snatches should be light! Scaling for Oh squats = front squats.

10/2/2015 – WOD

Strength
Front Squat – 5×3 @ 82-85%
—1 pause + 1 tempo + 1 normal

Conditioning
Make-up/Skill Day!

Midline – Day 33
Accumulate 3 minutes in a L-Sit/Tuck in the least amount of sets

10/1/2015 – WOD

Strength
Power Snatch + Full Snatch + Hang Snatch – 1 set every 90 sec for 9 minutes @ 70-80%
—You may drop bar between pwr & full snatch.

Conditioning
3 Rounds For Time
10 Power Snatch 155/105#
20 T2B
2 Rope Climb 20ft

Midline – Day 32
Side Plank
1 min max effort @ 100/70# each side
1 min max effort @ 70/40# each side
1 min max effort @ 45/20# each side

WOD Notes: TD = 9-14 minutes. PS weight is about 70% of 1RM PS. Scaling for T2B = 20 knee above hip or 10 cal ski erg. RC scale = 1 lap sled pull arms only (if weather permits) or 12 Strict Pull-ups (use a band that will make it difficult to where you have to break it up into 2 sets).