Strength
Back Squat – 5×6 @ 75-85%
—Work up to a heavy 6 rep
Conditioning
6 Rounds (interval style)
15 Slam Balls 50/35#
12 Burpees
15 Cal Row
—Rest 1 min between rounds
WOD Notes: TD = 90 sec-2 min each round. Score = total time minus 5 minutes of rest. Each round is 95%+ effort, so please do your best to sprint through each round. You will have to partner up with larger classes and stagger about 90 sec behind.
Open Gym: 12-3pm
Conditioning
3 Rounds
7 Overhead Squats 145/100#
14 Bar Facing Burpees
7 Power Snatches 145/100#
—Immediately begin next part
3 Rounds
7 Power Cleans 145/100#
14 Bar Facing Burpees
7 Thrusters 145/100#
—Immediately begin next part
5 Rounds
5 Strict C2B Pull-ups
15 Wall Balls 30/20#
—Immediately begin next part
50 Cal Row
WOD Notes: TD = 20-30 minutes. Barbell weight should remain the same throughout the WOD. The thrusters should feel the heaviest ouf of the (4) barbell movements, but should be unbroken (will get challenging). There is no rest until you are finished with the entire WOD, so make sure to pace and take one piece at a time!
Strength
Snatch – 1 EMOM for 12 minutes @ 80-95%
Conditioning
20 Min AMRAP
300m Run
15 T2B
7 Ring Muscle-Ups
15 Russian KB Swings 88/70#
WOD Notes: TD = 4-6 rounds. MU scale = 10 GI Janes or 10 Burpee Box Jump overs 24/20″. Use a heavier KB if possible since range of motion is shorter in the Russian Swing. The run is to the “Marcor” Sign, down to the stop sign, then back inside.
Strength
Clean n Jerk – 1 EMOM for 10 minutes @ 80-95%.
Conditioning
7 Min AMRAP
1 Clean n Jerk 165/105#
2 C2B Pull-ups
2 Clean n Jerk
4 C2B Pull-ups
3 Clean n Jerk
6 C2B Pull-ups
4 Clean n Jerk
8 C2B Pull-ups
***Keep climbing ladder until 7 min is up. Score = total reps.
—Rest 3 minutes
3 Min AMRAP – Thrusters @ 135/95#
WOD Notes: TD = Round of 5-7 cnj / 20-40 thrusters. Clean n Jerk weight is around 55%. Should be light and you don’t have to squat them. Make sure to take weight off for thrusters.
Strength
Push Press 5×5 @ 85% (from the floor – no rack)
Conditioning
6 Rounds For Time
6 Hang Power Snatch 135/95#
8 Overhead Lunges 135/95#
12 Deadlifts 135/95#
50 Double Unders
WOD Notes: TD = 11-17 minutes. HPS weight is around 65% of 1RM HPS. Weight should be fairly light to where you can move through all 3 barbell movements fairly quickly. HPS & OHL should be unbroken and linked together especially first few rounds. DU scale = 100 singles.
Strength
Back Squat – 4×7 @ 75-82%
—Start @ 75% for set 1 & work up to a heavy 7 rep by set 4.
Conditioning
“Nutrition Challenge Baseline WOD” – Re-test from 1/4/2016
For Time
75 Cal Row
75 Wall Balls 30/20#
75 Burpees
WOD Notes: TD = 12-20 minutes. Make sure to use same WB weight! We will have to run heats about 5-6 minutes with classes larger than 10 people. Record your time & your time improvement. The “Whole 30/Flexible Dieting” Nutrition Challenge technically ends tomorrow, but we are testing this baseline WOD today, so come prepared to do work!! Scale is also available to do a weigh-in.
