Strength/Conditioning
Make-up/Skill Day!
REMINDER: We are doing the hero WOD “Murph” this Monday! Please pick-up your shirts/tanks ($20). Heats start at 8am & will run every 30 minutes until 10:30am. If you are not signed up for a heat, please let me know! We will have some snacks/refreshments! I hope to see everyone participating!
Strength
Power Snatch – 5×2 + 5×1
—Start @ 80% of PS & work up to a heavy single by the end
Conditioning
12 Min AMRAP
1 Rope Climb 20ft (RX+ = 15ft seated legless)
5 Dball Over Shoulder 150/100#
120ft Bear Hug Carry 150/100#
15/11 Cal Bike
WOD Notes: Goal is 4-5 rds. RC scale = 12-15 RC or 3 heavy pulleys. We will do 4x30ft increments for the bear hug carry.
REMINDER: We are doing the hero WOD “Murph” this Monday! Please pick-up your shirts/tanks ($20). Heats start at 8am & will run every 30 minutes until 10:30am. If you are not signed up for a heat, please let me know! We will have some snacks/refreshments! I hope to see everyone participating!
Strength (your choice)
a) Back Squat – 6×3 (4 sec descent + 1 sec Pause @ 80-85%) or OHS – Work up to a heavy single
b) One Arm High Pulls – 4×12 (each arm)
Conditioning
5 Min AMRAP
6 Overhead Squats 135/95#
25 Double Unders
—rest 3 minutes then repeat
WOD Notes: This is a Coaches WOD! Put guesses in on my desk! Pick a weight to where you can keep moving the entire WOD, since it’s short! Record total reps for both rounds.
Assistance
Accumulate 125 AB Mat Sit-ups as fast as possible
Strength
Power Clean – 5×2 @ 80-85% + 5×1 (85%+)
—If you feel good, go for a PR
Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
1 Round of “DT” 155/105#
Max Cals on Ski Erg
WOD Notes: This is a coaches WOD! Partner A works for 2 min while Partner B rests. Continue this pattern until you both do 5 rounds each (10 total). You should be able to do one round of “DT” (12 DL + 9 HPC + 6 PJ) in 45-60 sec each round. Score = total cals on ski erg.
Assistance
Hollow Rocks – Tabata for as many rounds as possible
Strength
a) Close-grip Bench Press – Work up to a heavy double, then 3×10 @ 70%
b) One Arm Farmers Carry – 3x100ft (each arm) @ 35% of DL
—Superset a/b
Conditioning
3 RFT
20 GI Janes
15 DB Squats 70/45#’s
Run 600m
WOD Notes: This is a Coaches WOD! Put your guesses in on my desk. First person to 12 guesses wins a free case (leader is Mike F with 7). Goal is to be sub 20 on this WOD. GI Jane height should be above reach if you can do an unassisted strict pu. Scale run to 400m if you can’t run a 600m in under 3 min.
Assistance
Banded Plank – 10 sets: 30 on / 30 off
Announcement: Murph Shirts/Tanks are in! Please bring in $20 and pick-up! We are doing Murph on Memorial Day. Heats will run every 30 minutes starting at 8am. https://docs.google.com/spreadsheets/d/1EqgJyPOUYZ0tVDGmMgWR2HSfniLoV6R9GHY49fvxlpU
Conditioning
25 Min AMRAP – Partner WOD
250m Sled Drag 135/90#
60 T2B
50 Double Dutch Burpees
40 Thrusters 135/95#
WOD Notes: Goal is 2-3 rds. You will work at the same time on the sled drag/burpees. T2B scale = toe through rings or knee above hips.
Strength/Conditioning
Make-up/Skill Day!
Strength
1 Power Snatch + 1 Full Snatch + 2 OH Lunges – 1 set every 90 sec for 8 sets @ 70-85%
—Skip full snatch if OH Mobility is limited & do 2 power snatches.
Conditioning
5 RFT
5 (DL + Power Clean) @ 70-75%
10 C2B Pull-ups (Rx+ = 12)
250m Run
WOD Notes: This is a coaches WOD! Put in your guesses on my desk! Touch-and-go the complex & drop the bar between reps. C2B Scale = chin over bar or ring rows. You should be under 15 minutes on this WOD (3 min/round).
Assistance
Glute Ham Raises – 4×10-15 or Seated Banded Leg Curls 4×20
Strength
a) 5×6 – Push Press from push jerk position 55-65% of split jerk
b) 5×2 – Split Jerk @ 80-90%
Conditioning (17 min cap)
4 RFT
15 Russian KB Swing 88/70#
48ft HS Walk or 4 Wall Walks or 2 Laps (feet in sliders)
100ft Dball Bearhug walk 150/100#
15/11 Cal Ski
WOD Notes: This is a coaches WOD! Put your guesses in on my desk! Try to avg 3-4 min/rd.
Assistance
GHD Sit-up Hold – Accumulate 4 minutes (hold a weight at chest)
Strength
Deadlift – 5×8 @ 65-67% (no touch n go)
Conditioning
15 Min AMRAP
12 DB Bench Press 80/45#
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
25/20 Cal Row
WOD Notes: Goal is 4 rds. BP should be unbroken but feel heavy. RC scale = climb with legs to 12-15ft or 3 pulleys/rc.
Assistance
30 Sec Hollow Rock + 30 Sec Hollow Hold – 5 sets
—rest 1 min between sets
