Monthly Archives: August 2016

8/11/2016 – WOD

Strength
Snatch (Pause at 1 inch off floor) – 1 every minute for 15 minutes
—Start @ 60% & build to 80% by the end. This will force you to not rip the bar off the floor.

Conditioning
4 Rounds For Time
250m Sled Drag 45/25#
7 Power Snatches @ 70% of 1RM PS
20 Burpees

WOD Notes: TD = 14-19 minutes. Sled Drag should be a run the entire time, so use a lighter weight if necessary to keep running. This is a WOD where you should be able to hold/maintain a pace for all 4 rounds. Try to hold 4-5 minute rounds.

Reminder: Earth Fed Muscle Protein is in stock for $40. I will be ordering “About Time” Aux Pre-Workout $28, let me know if you’d like any.

8/10/2016 – WOD

Strength
Cluster + Clean (full) + Push Press + Push Jerk + Split Jerk – 4 sets @ 85-95% of 1RM Push Press or Thruster
—You may drop the bar after the cluster.

Conditioning
For Time
1000m Row
9 Thrusters 135/95#
500m Row
15 Thrusters 135/95#
250m Row
21 Thrusters 135/95#

WOD Notes: TD = 10-16 minutes. Thrusters should be a little heavier than you would use in the Open. The round of 9 should definitely be unbroken, but rounds of 15 & 21 you may have to break up 2x. You should be rowing at about 90% effort the entire WOD, so that you save yourself for the last round of thrusters, which will be a good mental test.

31 Heroes last Saturday!

8/9/2016 – WOD

Strength
Bench Press – Work up to a heavy single, then do 3×10 @ 75%

Conditioning
2 Rounds For Time (Level 1)
20 DB Snatches (alternating) 100/70#
30 C2B Pull-ups
800m Run

OR

4 Rounds For Time (Level 2)
10 DB Snatches (alternating) 100/70#
15 C2B Pull-ups
400m Run

WOD Notes: TD = 13-19 minutes. DB snatches are heavier than is normal for this WOD (make sure to use legs when pulling DB off the floor & not your back). C2B scale = chin over bar or ring rows. Athletes who can link 10+ pull-ups in a row should be doing Level 1. Make sure to record whether you did Level 1 or Level 2 on the whiteboard & any scaling options whether it would be DB weight or pull-up variation.

8/8/2016 – WOD

Strength
Back Squat – Work up to 95%, then do 4×5 (5 sec tempo down) @ 70%
—Try for a new 1RM if 95% feels light. If not, lower the weight & do 4×5

Conditioning
12 Min AMRAP
3 Wall Balls 30/20# to 10ft target
3 Hang Power Cleans 135/95#
6 Wall Balls
6 Hang Power Cleans
9 Wall Balls
9 Hang Power Cleans

***Keep climbing ladder (increase by 3 reps) for the remainder of the 12 minutes. Score = total reps

WOD Notes: TD = Try to get between the round of 18-21. HPC = 50% of 1RM (should be light to where you can go through reps quickly). Wall Balls should be a little heavier than normal. Scale the WB height if you can’t throw to 10ft for at least 12 unbroken reps.

31 Heroes – Annette, Marie, Gwen, Tarah

8/7/2016 – WOD 

Open Gym: 12-2:30pm

8/6/2016 – WOD 

Conditioning 
3 Rounds (interval style)
30 Cal Row
25 Thrusters 95/65#
20 Burpee Box Jumps 24/20″
15 T2B
400m Run
—Rest 3 minutes between rounds

WOD Notes: TD = 7-11 min / round. Thrusters should be done in 1-2 sets. T2B scale = 15 knee above hips or 15 sit-ups.  

8/5/2016 – WOD

Strength
Front Squat – Work up to a heavy single, then 2×7 @ 75-80%

Conditioning
Make-up/Skill Day!

Reminder: Tomorrow (Saturday) is a normal schedule. Good luck to those who are competing in the “31 Heroes” WOD at Iron Cross Athletics.

8/4/2016 – WOD

Strength
Hang Snatch – Work up to a heavy single for the day
—You may start from below or above the knee 

Conditioning
10 Min AMRAP
2 C2B Pull-ups
2 Ring Dips (sub: HR Push-ups)
2 Back Rack Reverse Lunges @ 45% of back squat
4 C2B Pull-ups
4 Ring Dips
4 Back Rack Reverse Lunges
6 C2B Pull-ups
6 Ring Dips
6 Back Rack Reverse Lunges
***Continue with this pattern until the 10 minutes is up. Score = total reps

Extra Conditioning
100 Cal Air Dyne For Time

WOD Notes: TD = Round of 10-14. C2B scale = chin over bar, ring rows, or jumping pull-ups. Ring dip scale = HR Push-ups or Burpees (if you can’t do one without snaking).

Reminder: This Saturday Aug 6th is a normal schedule. Good luck to those who are competing in the “31 Heroes” WOD at Iron Cross Athletics!

Too many squats for Ava!

8/3/2016 – WOD

Strength
Hang Clean (full) – 7 sets
—Start @ 75% & work up to a max for the day

Conditioning
2 Rounds For Time
10 Clean n Jerk @ 70%
200m Sled Drag 100/50#
3 Rope Climbs 20ft
800m Run

WOD Notes: TD = 15-22 minutes. You should be doing singles on the CnJ, which should take between 1-2 minutes to do the 10 reps each round. You don’t have to squat the CnJ in the WOD. Sled Drag should be a very fast walk on the way up & a slow jog on the way back. RC scale = climb go 15ft, 6 up/downs, or 2 laps sled pull with arms only.

Candelori

8/2/2016 – WOD

Strength
Split Jerk – Work up to a heavy single, then do 1 set max reps @ 75%
—Shoot for 8-12 reps on the max reps

Conditioning
12 Min AMRAP
90 Double Unders
45 Wall Balls 20/14#
15 Deadlifts @ 60%

WOD Notes: TD = 2-3 rounds. DU scale = 45 DU or 150 singles. Wall ball height is 10ft for both men & women. Deadlifts should be done in 2-3 sets each round (shouldn’t have to do all singles).

TJ – 315lb Split Jerk!