Conditioning
5 Rounds For Time
10 Thrusters 115/75#
12 C2B Pull-ups (Rx+ = 15)
8 Power Snatches 115/75#
15 T2B
WOD Notes: TD = 11-17 min. 20 min cap! Thrusters/snatches should be the same weight and should feel light to where you can do all thrusters unbroken. Snatches can be quick singles. C2B/T2B scale = less reps, chin over bar/banded pu, or V-ups.
Strength
a) Back Squat – 10(77%), 8(80%), 6(87%), 4(90%), 2(92%)
—Pause on the last rep of each set. Set of 10/8 is same weight as last wk.
b) One Arm High Pulls – 4×12
Conditioning
Make-up/Skill Day!
Assistance
a) Bicep Curls + Gun Walk – 4×8 reps (heavier than normal)
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements
Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 80%, Min 5-8: 2EMOM @ 82%, Min 9-12: 1EMOM @ 90%
Conditioning
18 Min AMRAP (with a partner)
1 Rope Climb 20ft
5 Dball Over Shoulder 150/100#
15/10 Cal Ski
WOD Notes: TD = 10-12 rounds. RC scale = climb to 15ft or 3 up/downs. Each round should take between 1:15-1:45. Partner B will go when partner A gets to 13/8 cals. You should be skiing at 95%+ effort!
Assistance
a) One Arm Shoulder Press – 4×8 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 77%, Min 5-8: 2EMOM @ 82%, Min 9-12: 1EMOM @ 90%
Conditioning (18 min cap)
3 Rounds For Time
20 HSPU (Rx+ = strict)
30 KB Swings 70/53#
40/30 Cal Bike
WOD Notes: TD = 12-17 min. HSPU scale = 5 Wall Climbs or 20 DB Push Presses. You may kip the HSPU or do them strict which is Rx+. The smallest deficit you may do is just one abmat with your hands on the ground. DO NOT stack abmats to shorten ROM. Swings should be done in 2 sets or less.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Ring Rows – 4×10 (pause at the top)
c) GHD Sit-ups – 4×25 (rest 60 sec between sets)
Strength
Push Jerk + Split Jerk (use rack) – 6×2
—Start @ 80% & work up to a heavy set
Conditioning
13 Min AMRAP
10 Power Clean 135/95#
20 Wall Balls 20/14# to 10/9ft
50 Double Unders
WOD Notes: 4-6 rd. PC = 50% of 1RM. WB should be done in 1-2 sets each round, so choose a light ball! DU scale = 20-25 DU or 75 singles. Cleans should be done in quick singles or small sets of touch n go.
Assistance
a) RDL (snatch grip) – 4×9 @ 115% of snatch (same weight as last wk)
b) DB Floor Press – 4×10 (same as last wk)
c) Hollow Rocks – Death by Tabata (go as long as possible)
Strength
Back Squat – 10(77%), 8(80%), 6(87%), 4(90%), 2(92%)
—Pause on the last rep of each set. Set of 10/8 is same weight as last wk.
Conditioning (compare to 1/8/2018)
20 Min AMRAP – “Nutrition Baseline WOD”
30/23 Cal Row
20 Burpees
10 Laps Dball Carry (shoulder) 150/100#
WOD Notes: TD = 4-5 rd. Make sure to alternate shoulders each round when you carry the ball. 6 Mats = 1 lap.
Assistance
a) Strict Pull-ups: 10×5-9 reps every 90 sec
b) Weighted Plank: 10 sets: 30 sec on/ 30 sec off (heavier than last wk)
Open Gym: 11-1:30pm
Conditioning
Complete For Time (with a partner)
100 Overhead Squats 135/95#
80/60 Cal Row
100 C2B Pull-ups
80/60 Cal Row
300 Double Unders
80/60 Cal Row
WOD Notes: TD = 22-30 min. One partner works while the other rests except for the DU. Switch every 10 reps on the OH squats. You should switch every 20/15 cals for the rowing & they should be treated like sprints! You may break up PU anyway you’d like but scale if 100 reps will take over 4 minutes between the 2 of you. Scale DU to 150-200 or don’t spend more than 3 minutes on them.
Strength
a) Back Squat – 10(77%), 8(80%), 6(85%), 4(87%), 2(90%)
—Pause on the last rep of each set
b) One Arm High Pulls – 4×12 (slow tempo on way down)
Conditioning
Make-up/Skill Day!
Assistance
a) Bicep Curls + Gun Walk – 4×8 reps (heavier than normal)
b) Lat Pulldown – 4×25 (keep arms straight – lighter band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements
Skill
T2B – Same progressions as last wk, but no max set at the end.
Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 77%, Min 5-8: 2EMOM @ 82%, Min 9-12: 1EMOM @ 87%
Conditioning
Complete 12 Rounds For Time (with a partner)
12 T2B (Rx+ = 15)
10 DB Snatches (alternating) 70/45#
20/13 Cal Ski
WOD Notes: Leave the ski ergs along the wall, since they are already spread out. TD = 1:30-2 min / rd. You should be running from the snatches to the ski ergs! Partner B will start when Partner A gets to 15/9 cals. Each round is 95%+ effort, so don’t hold back. Practice switching the DB midair (should feel pretty light).
Assistance
a) One Arm Shoulder Press – 4×8 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
