Strength
Hang Clean n Jerk – 1 EMOM for 12 minutes (12 total reps)
—start at 75% & work up to a heavy single (90%+)
Conditioning
18 Min AMRAP
50/40 Cal Row
125 Double Unders
50 Wall Balls 30/20# to 10/9ft
WOD Notes: TD = 2-3 rd. DU scale = 250 singles or 2:30 worth of dubs. WB should be done in sets of 10 minimum.
Assistance
a) Dball Front Loaded Carry (walk around gym)– 4×60-90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
Strength
Hang Snatch – 1 EMOM for 12 Min (you may start above or below knee)
—Start @ 75% & work up to a heavy single
Conditioning
13 Min AMRAP
6 Bar Muscle-ups
12 DB Hang Snatches 70/45# (6R + 6L)
18/12 Cal Ski
WOD Notes: TD = 4-6 rd. Bar MU scale = less reps, 6 Pull-ups + 6 Push-ups, or 7 GI Janes. The DB hang snatches should be similar to a 1-arm kb swing, but bend your elbow & turn your hand over aggressively. The ski erg should take about 1 minute each round.
Assistance
a) Glute/Ham Raises (GHD) – 4×10 (scale: start from the top & lower as slow as possible)
b) Banded Lat Pulldown – 4×15
c) GHD Sit-ups – 4×30
Strength
a) Deadlift – 4×5 @ 75-80% (no touch no go & lower under control)
b) DB Bench Press – 4×10 (heavy)
—superset a/b together
Conditioning
Complete 10 Rounds with a partner
7 Dball Over Shoulder 150/100#
15 T2B
30/23 Cal Bike (17/12 Assault)
WOD Notes: TD = 15-20 min. Each round is 100% all out, especially the bike! Partner B will not start until Partner A finishes the entire round. Setup equipment to make transitions quick!
Assistance
Hollow Rocks – 20 sec on / 10 sec off for as many round as possible
Strength
a) Front Squat – 15 min to work up to a heavy single, then 3×5 @ 75-80% (pause each rep)
b) Barbell High Pulls – 4×10 (focus on being strict with these)
—Superset a/b together
Conditioning
15 Min AMRAP
1 Rope Climb 20ft or 1 Pegboard Ascent
10 Thrusters 115/75#
10 Bar Facing Burpees
WOD Notes: TD = 6-8 rd. RC scale = climb to 15ft or 3 up/downs. Thrusters should be unbroken every round, but should feel challenging by round 3. Open burpee standard does not apply in this WOD, so you may step-up & back.
Assistance
a) Strict Chin-ups – 10×5 (heavier than last wk), accumulate 50 reps (if you can’t use weight), or 20 negatives
b) Weighted Plank: 10 sets: 30 on / 30 off (heavy)
Closed
Conditioning
Complete With a Partner For Time
40 Power Snatches 135/95#
60 GI Janes
200/160 Cal AD Bike (120/80 Assault)
60 GI Janes
40 Power Snatches 135/95#
WOD Notes: TD = 23-30 min. PS should feel fairly light where you do quick singles back and forth with partner. You may work at the same time for the GI Janes. The bike should be sprints of 25/20 cals. You will do 4 sets each.
Strength
Back Squat – 20 Min to Work up to a heavy single (pause), then 1×10 @ 70% (pause each rep)
Conditioning
Make-up/Skill Day!
REMINDER: We are back to normal schedule tomorrow now that the Open is over!
8am Open Gym
9am & 10am classes
11-2pm Open Gym
***Rage will be closed on Sunday***
Strength
Clean n Jerk (full) – 1 EMOM for 12 minutes (12 total reps) @ 85%+ of CnJ
—use heavier than last wk
Conditioning (20 min cap)
6 Rounds For Time
15 Wall Balls 30/20# to 10/9ft
12 T2B (RX+ = 15)
200m Run
WOD Notes: TD = 13-18 min. WB/T2B should be unbroken, but if you have trouble linking T2B you can use a low bar and do quick singles. T2B scale = alternate hanging knee raises & V-ups by round. The 200m Run is the the first curb of the next parking lot before the fire hydrant.
Assistance
a) Banded Dball Carry (march in place) – 4×90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
Strength
Snatch – 1 Snatch EMOM for 12 minutes.
—Start @ 75% & work up to a heavy single
Conditioning
18 Min AMRAP (with a partner – relay style)
5 Dball Over Shoulder 150/100#
25/18 Cal Row
WOD Notes: TD = 1:30-1:50/round. Each round should almost be ALL OUT (95%+ effort). Partner B will go with Partner A finishes the entire round. This means you will get more rest, which means you should be able to go HARD each round and keep up the intensity!
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 4×25
Strength
a) Bench Press – Work up to a heavy single (pause), then do 3×8 @ 70% (pause)
b) Hollow Rocks – 3 sets: Max effort
—Superset a & b together
Conditioning
13 Min AMRAP
15 Push Jerk 155/105# or 55%
20/15 Cal Ski
75 Double Unders
WOD Notes: TD = 3-4 rd. This WOD is going to really tax the upper body, so be smart about using your legs on the jerks (get under bar), core/lats for the ski erg, and relax shoulders on DU. PJ should be unbroken the first round only. DU scale = 125 singles or 90 sec of DU practice.
Assistance
Snatch Grip RDL – 5×6 @ 115% of Snatch
