Strength
Back Squat – Work up to 95%, then 3×5 @ 87%
—use a little heavier than last week
Conditioning
For Time – “Cardio Central”
250 Double Unders
100 Cal Row
1 Mile Run
WOD Notes: TD = 14-20 minutes. DU scale = 400 singles. If rower isn’t available, you will bike 100 calories. Make sure to get your 1 mile run split at the end of the WOD.
Conditioning
20 Min AMRAP
15 Thrusters 115/75#
10 Strict C2B Pull-ups
20 HR Push-ups
250m Sled Drag 45/25#
WOD Notes: TD = 3-5 rounds. Thrusters should be fairly light to where you can do them in 2 sets. C2b scale = chin over bar or 10 ring rows. You should be able to jog with the sled the whole time, since it should be light. Advanced = Muscle-ups (7-10 reps each round instead of c2b and push-ups).
Strength
Front Squat – Work up to 95%, then 3×5 @ 85%.
Conditioning
Make-up/Skill Day!
Strength
Snatch (full) – 7 reps (same as last week)
—80%, 80%, 85% 90%, 90%, 95%, 95%+
Conditioning
75 Burpee Box Jump Overs For Time 24/20″
***6 KB Swings 70/53# at the top of every minute
WOD Notes: TD = 10-15 minutes. The WOD starts with 6 KB swings. I would recommend trying to get 5-6 burpee box jump overs every minute and hold on to that pace for as long as possible. Time cap is 20 minutes. Compare your time to 6/4/2016 (75 GI Janes For Time). This WOD should take a few minutes less than that one.
Strength
Full Clean + Hang Sq Clean + Front Squat – 6 sets
—75%, 80%, 80%, 85%, 90%, 90%+
Conditioning
For Time
15 Deadlifts 225/155#
20 Wall Balls 20/14#
400m Run
20 Deadlifts 225/155#
40 Wall Balls 20/14#
600m Run
25 Deadlifts 225/155#
60 Wall Balls 20/14#
800m Run
WOD Notes: TD = 15-22 minutes. DL = just under 50%. Rx WB height = 10ft. The 600m mark is at the sewer as you go around the turn.
Congrats Ally on your first weightlifting meet!
Strength
Split Jerk (use rack) – 7×1
—75%, 80%, 80%, 85%, 90%, 95%, 95%+
Conditioning
4 Rounds For Time
9 Push Jerk 185/125#
15 T2B
21 Cal Row
WOD Notes: TD = 9-15 minutes. PJ = 60% (should be able to do all 9 unbroken each round, but should be difficult). T2B scale = 15 knee above hips or 8 cal ski erg.
Strength
Back Squat – Work up to 95%, then 3×5 @ 85%.
Conditioning
12 Min AMRAP
35 Double Unders
12 C2B Pull-ups
10 Front Rack Lunges 165/105#
WOD Notes: TD = 4-7 rounds. Du scale = 70 singles. C2b scale = chin over bar. Lunge weight = around 50% of front squat.
Closed
Conditioning
For Time
800m Run
30 Back Squats 155/105#
20 burpees over bar
2 Rope Climbs 20ft
20 Overhead Squats 155/105# (sub: front squats)
20 burpees over bar
2 Rope Climbs 20ft
15 BB Complex (Hng pwr cln + Hng sq cln + jerk) @ 155/105#
20 burpees over bar
2 Rope Climbs 20ft
800m Run
WOD Notes: TD = 20-29 minutes. You must use the same weight for all 3 barbell movements, so if your Ohs is significant low, sub front squats instead. Weight should be around 40% of back squat. RC scale = 15 ring rows or one lap sled pull with arms only. You may do this partner style if you want (make sure you it’s someone of your ability level) and double the reps for everything.
