Monthly Archives: February 2016

2/18/2016 – WOD

Strength
Hang Snatch – 15 min to work up to a heavy single

Conditioning
4 Rounds (interval style)
2 Legless Rope Climb 15ft (no jump)
15 Overhead Squats 135/95#
30 Cal Row
—Rest 2 minutes between rounds

WOD Notes: TD = 2-3 min / round. You may not jump for the legless rope climbs (start from a reach). Scale = climb with legs, 10 strict pull-ups, or 12 cal ski erg. Each round is 95%+ effort! OHS should be unbroken every round so use a weight that is manageable for all 15 reps (45% of 1RM). Record 4 separate times.

2/17/2016 – WOD

Strength
Hang Clean n Jerk – 15 min to work up to a heavy single

Conditioning
17 Min AMRAP
12 Cleans 135/95#
15 Bar Facing Burpees
12 Cleans 165/105#
15 Bar Facing Burpees
12 Cleans 185/125#
15 Bar Facing Burpees
12 Cleans 205/135#
15 Bar Facing Burpees
12 Cleans 225/155#
15 Bar Facing Burpees
AMRAP Cleans 245/165#

WOD Notes: The goal is to get to the AMRAP cleans at the end (first rep of the AMRAP cleans starts at 136). Score = total reps. First weight should be around 45% & you should increase by roughly 10# each set. You may power or squat clean, however keep in mind that power cleans are less taxing. Rx’d for burpees, is jumping over the bar. Scaling = step over bar. Masters weights = 115/75, 135/95, 155/105, 185/125, 205/135, amrap 225/155

2/16/2016 – WOD

Strength 
Bench Press – 6×4 @ 80-88%
—Work up to a heavy 4 rep

Conditioning
4 Rounds For Time
12 Strict HSPU (3″ deficit)
20 KB Swings 70/53#
75 Double Unders

WOD Notes: TD = 10-16 minutes. HSPU scale = Kipping, no deficit, 3 wall walks, or 15 burpees. DU scale = 150 singles.

2/15/2016 – WOD

Strength
Back Squat – 6×4 @ 80-90%
—Work up to a heavy 4 rep

Conditioning 
15 Min AMRAP
15 Wall Balls 30/20#
12 C2B Pull-ups
9 Hang Power Cleans 175/115#

WOD Notes: TD = 4-7 Rounds. Rx WB height is 10ft for men & women. C2B scale = 6-10 reps each round or chin over bar. HPC weight = 60%. 

2/14/2016 – WOD

Open Gym: 12-3pm

2/13/2016 – WOD

***10am class only today. Open Gym 11-2pm***

Conditioning
3 Rounds
27/23 Cal Row
21 DB Snatches (alternating) 70/45#
15 Thrusters 115/75#
9 Burpee Pullovers
—Rest 3 minutes between rounds

WOD Notes: TD = 4-5 min / round. DO NOT save your energy for the last round! Each round is 100% all out!!! Scaling for burpee pullover = GI Jane. Thrusters should be unbroken (light), but challenging by the time you get to them.

2/12/2016 – WOD

Strength
Front Squat – 5×6 @ 75-85%
—Work up to a heavy 6 rep

Conditioning
Make-up/Skill Day!

Announcement: Tomorrow (Saturday) there will only be a 10am class with Open Gym from 11-2pm. We have a bunch of athletes who are competing at Cupids Revenge!

2/11/2016 – WOD

Strength
Power Snatch + Full Snatch – 1 every 90 sec for 7 sets
—Start @ 80% of Power Snatch & work up to a heavy complex

Conditioning
For Time
15 Power Snatches 135/95#
30 T2B
60 Wall Balls 30/20#
30 T2B
15 Power Snatches 135/95#
—Rest 1 minute then…
5 Min AMRAP of Ring MU or Burpees

WOD Notes: TD = 9-15 minutes / 10-30 MU or 40-80 burpees. PS weight = 60% (should be able to do majority of reps touch n go). As a scaling option you may cut the WOD in half and do 2 rounds (only if 30 T2B will take you too long). WB RX height is 10ft for men & women.

2/10/2016 – WOD

Strength
1 Power Clean + 1 Full Clean + 1 Split Jerk – 1 set every 90 sec for 7 sets
—Start @ 75% of power clean & work up to a heavy complex by the end.

Conditioning
5 Rounds For Time
5 Power Clean 185/125#
15 C2B Pull-ups
5 Squat Clean 185/125#
50 Double Unders

WOD Notes: TD = 12-18 minutes. Use 60-65% of power clean max. C2B scale = chin over bar & scale reps down to 8-12 if 15 will take more than 90 sec each round. DU scale = 100 singles.

2/9/2016 – WOD

Strength
Bench Press – 5×6 @ 75-85%
—Work up to a heavy 6 rep

Conditioning
12 Min AMRAP
1 Legless Rope Climb 15ft
8 Push Jerk 175/115#
14 Box Jump Overs 24/20″

WOD Notes: TD = 5-8 rounds. Legless scale = climb to 20ft with legs or do 5 strict pull-ups. PJ weight is about 60% (should be able to do 8 unbroken every round). You may step up & over if you can’t jump or you can scale to a lower box so that you can jump.