Monthly Archives: March 2016

3/7/2016 – WOD

Strength 
Back Squat – 4×8 @ 70-80%
—start at 70%. Last set should be around 80%.

Conditioning
15 Min AMRAP
20 KB Swings 70/53#
15 Burpees
10 Thrusters 135/95#

WOD Notes: TD = 3-5 rounds. Score = total reps. Thrusters should be unbroken every round and should get difficult during later rounds.

Reminder: There will be a bunch of athletes repeating 16.2 tonight, so let’s remember to cheer everyone on! This has been a very fun/competitive Open so far! We have seen many athletes step outside their comfort zone and fearlessly attack these workouts! Let’s continue to aspire to achieve greatness while having fun doing it!

Seth – 185# clean during 16.2!

3/6/2016 – WOD

Open Gym: 12-4pm
 

Dan – high pulling 225# during 16.2!

3/4/2016 – WOD

Strength 
Front Squat – Work up to 95% of 1RM, then do 3×5 @ 80%

Conditioning 
Make-Up/Skill Day!

Announcement: Open WOD 16.2 has been announced! We are recommending that you do this WOD Rx’d if you can do T2b, DU (even just 1), and the first barbell weight. If not no problem, you can do the WOD scaled. There will be a bunch of us doing it tonight (5:30-7:30pm), just like last Friday. If you want to do it tonight, let me know and you will have to find a judge. Saturday will we run heats every 30 minutes, starting at 8:30am. The scaled athletes will have a much better chance at finishing the whole WOD, which will take 20 minutes. We will be able to fit at least 8 people/heat. Please email me and let me know what heat you’d like to be in.  3.2.1…Rage!!

3/3/2016 – WOD

Strength
Snatch – 2 every min for 8 minutes @ 80% (16 reps)

Conditioning
5 Min AMRAP
15 Box Jump Overs 24/20″
10 Power Cleans 155/105#
5 Ring Muscle-Ups (sub: 8 GI Janes)
—Rest 3 minutes & repeat twice for total of 15 min of work.

WOD Notes: TD = 2 rounds/5 min. You may do step ups for box jumps if necessary. PC weight = 55% of 1RM. Record 3 separate scores. Each round is 100% all out, so don’t pace the first round!

3/2/2016 – WOD

Strength
Clean n Jerk – 2 every minute for 8 minutes @ 80% (16 reps)

Conditioning
11 Min AMRAP 
12 Thrusters 95/65#
15 T2B
12 Thrusters 115/75#
15 T2B
12 Thrusters 135/95#
15 T2B
12 Thrusters 155/105#
15 T2B
12 Thrusters 175/115#
15 T2B
AMRAP Thrusters 195/125#

WOD Notes: TD = finish t2b and get to AMRAP thrusters. Score = total reps. Scale t2b reps to 10 if 15 will result in too many singles. 

3/1/2016 – WOD

Strength
Bench Press – Work up to 95% of 1RM, then do 3×5 @ 80%

Conditioning
15 Min AMRAP
25 Cal Row
20 Lateral Burpees over Bar
15 Deadlifts 275/175#

WOD Notes: TD = 3-4 rounds. DL weight = 55-60%. Focus on neutral spine on each pull. You should be able to do either quick singles or link 5 at a time.