Benchmark
500m Row For Time
Strength
5 Clean n Jerk Every 2 minutes for 6 sets (30 reps) + 3 Heavy singles (rest as much needed between)
—3 squat + 2 power. No touch n go. Start @ 65% & increase each set to 80%
Conditioning
Make-up/Skill Day!
Benchmark
Max Unbroken Double Unders
—Scale to 2 Min AMRAP if you have trouble linking
Strength
5 Snatches Every 90 secs for 6 sets (30 reps) + 3 Heavy singles (rest as much needed between)
—3 Power + 2 squat. No touch n go. Start @ 65% & increase each set to 80%
Conditioning
12 Min AMRAP
15 T2B
10 DB Walking Lunges 50/35#’s
20/15 Cal Ski
10 DB Walking Lunges 50/35#’s
WOD Notes: Score = total reps. Shoot for 3-4 rds. T2B (INT = 12, SC = 8). Scale Ski to 15/12 if you cannot complete in under 75 secs. You will lunge across the gym each rd from the rig to the ski ergs & back.
Benchmark
Max Strict Pull-ups
—Scale by using a band that will allow 8-12 reps
Strength
a) Back Squat – 5×7 (constant tension – no pause at the top) @ 65-70%
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3 minutes
Conditioning (10 Min Cap)
For Time
70 Wall Balls 20/14# to 10ft
50 DB Snatches 50/35#
30 Burpee Box Jump Overs 24/20″
WOD Notes: This WOD is meant to be well under 10 min! WB/Snatches are to be done in 1-2 sets. Scale appropriately (weight/box height only – do all the reps) so that you don’t get capped! WB: (INT = 14/10# to 9ft, SC = 10/8# to 9ft) DB Snatch: (INT = 40/30#, SC = 30/20#) BBJO: (INT = 20/15″, SC = 12″)
Assistance
a) GHD Sit-ups – 5×20
b) GHD Back Extensions – 4×15 (advanced hold weight)
Benchmark
Max Vertical – 3 attempts only
—Against wall you will reach as high as you can. Measurement will start from top of middle finger.
Strength
a) 5 Push Press + 3 Push Jerk + 1 Split Jerk (from rack) – 5 sets
—The 5 PP should feel almost like a 5 rep max, since jerks should feel easier
b) Hollow Rocks – 5 sets ME (but no longer than 60 sec)
—superset a/b every 3 minutes
Conditioning
15 Min AMRAP
21/17 Cal Row
15 Hang Power Cleans 155/105#
9 HSPU (RX+= 50ft HS Walk or Strict HSPU, INT = 3 Wall Climbs, SC = 20 Shoulder Taps w/ ft on box)
WOD Notes: The goal is 4-5 rds on this WOD. Row should take just over a minute each round. HPC = 55% (should be able to do them in 2 sets). Record weight used for HPC & one of the abbreviations for the HSPU. Everyone will row Rx’d calories unless a coach tells you to scale them.
Benchmark
Max Set of T2B or 1 Min AMRAP (if you can’t link)
—Scale to Toe to Ring or knee ups
Strength
Sumo Deadlift – 5×5 @ 75%
Conditioning (15 Min Cap)
5 RFT
12/9 Cal Assault (20/15 AD)
9 SDHP 135/95#
6 Muscle-ups (3 Ring + 3 Bar) or 8 GI Janes
WOD Notes: This WOD is designed to be under 12 minutes so push the pace especially on the bike. SDHP should be touch n go for most of them or do very quick singles. You may do all Bar MU if you can’t do ring or vice versa.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavy)
b) Strict Pull-ups – 5 EMOM for 10 minutes (RX+ = C2B)
Open Gym: 11am-1pm
Conditioning (Partner WOD)
2 RFT
30 Clean n Jerks 165/105#
6 Rope Climbs (RX+ = Legless) (Partner holds BB in Front Rack)
60 One Arm OH Lunges 70/45# DB
30 Double Dutch Burpees (face bar)
WOD Notes: Shoot for 12 minute rounds or less. CnJ = 60% (moderately heavy). You will switch back and forth each rep. RC scale = 3 pulleys/rc or 2-3 up/downs. Partner B must hold BB in front rack when Partner A is on RC. Switch every 10 reps on the OH lunges, make transitions quick! Each DD Burpee = 1 rep, so you are doing 30 burpees each!
Strength
Snatch – 1 rep EMOM for 12 minutes
—Start @ 70% & work up to a heavy single by the end of the EMOM
Conditioning
Make-up/Skill Day!
Strength
Clean n Jerk – 1 rep EMOM for 12 minutes
—Start @ 70% & work up to a heavy single by the end of the EMOM
Conditioning
5k Row For Time With a Partner (split up into 500m intervals)
*8-12 reps – Heavy DB Bench Press (while partner rows)
WOD Notes: Each partner will row 5x500m. The goal is to row within 10 sec of your PR 500m time each round so that should be around 90-95% effort. When you’re done the 500m row, you will hop off rest at least 30-45 sec, then do your 8-12 reps of DB Bench Press. It should feel like you’re failing by rep 12. Record 5k row time on whiteboard!
***NORMAL SCHEDULE TODAY***
Strength
a) Back Squat – Work up to a heavy single (no tempo), then 1xME @ 70% (10-15 reps)
b) One Arm High Pulls – 4×8 (slow tempo on the way down – go lighter)
Conditioning
12 Min AMRAP Ladder
3 Thrusters 95/65# (RX+ = 115/75#)
3 C2B Pull-ups
20 Double Unders
6 Thrusters 95/65#
6 C2B Pull-ups
30 Double Unders
9 Thrusters 95/65#
9 C2B Pull-ups
40 Double Unders
12 Thrusters 95/65#
12 C2B Pull-ups
50 Double Unders
***Climb ladder until the 12 minutes is up
WOD Notes: Goal is to get through the rd of 18’s. Thrusters should be unbroken through the round of 12 and feel light. If you have to break them up that’s fine, just minimize your rest time. C2B scale = chin over bar or banded pu. DU scale = 1/2 DU or 2x singles.
