5/20/2016 – WOD
***8am class is cancelled***
Strength
Back Squat – 1×20 @ 76-77%
—Use a little heavier than Monday
Conditioning
Make-up/Skill Day!
Midline – Day 19
L-Sit (rings) or Tuck Hold – 8×20 sec
—Rest 60 sec between
Monthly Archives: May 2016
5/19/2016 – WOD
Strength
Snatch – 15 Min to work up to a heavy single (95%)
Conditioning
6 Rounds For Time (compare to 2/25/2015)
10 T2B (unbroken)
30 Double Unders
15 Wall Balls (unbroken) 30/20# (10ft)
WOD Notes: TD = 9-15 min. Scaling for T2B = hanging knee raises. Scaling for DU = 60 singles. WB/T2B must be unbroken (no resting with the ball) to a 10ft target if you want it to be considered Rx.
Midline (Day 17)
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.
Announcement: Thursday & Friday there is no open gym at 3pm. Thursday (4PM) will be open gym with 5pm, 6pm, 7pm classes. Friday = no 8am class, open gym from 4-6pm
5/18/2016 – WOD
Strength
Clean n Jerk – 15 min to build to a heavy single (95%+)
Conditioning
2 Rounds For Time
15 Ring Muscle-ups (sub: 20 GI Janes)
15 Clean n Jerk 155/105#
1k Row
Midline (Day 16)
4×10 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 = 15-21 minutes. Ring MU scale = do 5-8 reps / round. CnJ weight = 50% of 1RM (light). You don’t have to squat CnJ.
Announcement: Thursday & Friday there is no open gym at 3pm. Thursday (4PM) will be open gym with 5pm, 6pm, 7pm classes. Friday = open gym from 4-6pm.
5/17/2016 – WOD
Strength
Push Press – Work up to a heavy single, then 5×5 @ 80%
Conditioning
12 Min AMRAP
5 Strict C2B Pull-ups
7 Hang Power Cleans 165/105#
9 Burpee Box Jump Overs 24/20″
Midline (Day 15)
Hollow Rock – 4 Rounds: 40 sec on / 20 sec off
WOD Notes: TD = 5-7 rounds. HPC = 60% (should be able to link all 7 every round). You may scale strict c2b to strict chin over bar or 10 ring rows.
TJ – 245# push press
5/16/2016 – WOD
Strength
Back Squat – Work up to 90%, 1×20 @ 75-76%
—Use a little heavier than last Friday
Conditioni
4 Rounds For Time
12 DB Snatches (alternating) 80/50#
12 DB Goblet Squats 80/50#
12 DB Front Rack Lunges 80/50#
400m Run
Midline (Day 14)
8×30 sec weighted plank (155/90#)
—heavier than last week. Rest 90 sec
WOD Notes: TD = 12-17 minutes. You need only 1 DB for the entire WOD. Try to go right from the goblet squats to the lunges without putting the DB down.
5/15/2016 – WOD
Open Gym: 1-4pm
5/14/2016 – WOD
Conditioning
2 Rounds (interval style)
60 Wall Balls 30/20# to 10ft
1 Legless Rope Climb 18ft
40 Burpees
1 Legless Rope Climb 18ft
20 T2B
1 Legless Rope Climb 18ft
400m Run
—Rest 5 minutes
WOD Notes: TD = 8-14 minutes/round. Each round is 100% all out! Do not save energy for the 2nd round. If your 2nd round is faster than the first that means you paced it too much! Legless scale = climb with legs, 6-8 strict pu, or 10 ring rows. T2b scale = 20 hips above knees / 10 cal ski erg.
Midline (Day 13)
4×45 sec GHD Sit-up Hold (use weight 53/35#)
—rest 60 sec between rounds
5/13/2016 – WOD
Strength
Back Squat – Work up to 90%, then 1×20 @ 74-75%
—Use a little heavier than Monday
Conditioning
Make-Up/Skill Day!
Midline – Day 12
L-Sit (paralletes) or Tuck Hold – 8×20 sec
—Rest 60 sec between
5/12/2016 – WOD
Strength
2 touch n go snatches – 5 sets @ 80-90%
—You may drop bar after 1st rep if you don’t feel comfortable hanging on
Conditioning
12 Min AMRAP
3 Strict Ring Muscle-Ups
6 Power Snatches @ 70%
40 Double Unders
Midline (Day 11)
Side Plank – 6×45 sec (70/40# on hip)
—heavier than last week. Rest 90 sec. 3 sets each side.
WOD Notes: TD = 5-7 rounds. Strict MU scale = kipping mu or 5 strict c2b / 5 strict push-ups or dips. DU scale = 80 singles.
5/11/2016 – WOD
Strength
2 Rep Touch n Go Clean – 5 sets @ 80-90%
—Start @ 80% & work up to a heavy 2RM. You may drop between reps if you don’t feel comfortable hanging on.
Conditioning
5 Rounds For Time
4 Clusters @ 80%
400m Run
Midline (Day 10)
4×25 Ab Mat Weighted Sit-ups (55/30# heavier than last wk)
WOD Notes: TD = 13-18 minutes. Use 80% of your push press or thruster for the WOD (should be able to do 4 singles in about a minute each round). Run should be paced each round except for the last, which should be all out!
