Strength
Back Squat – 5×5 (5 sec tempo) @ 70-80%
—One set every 3 minutes
Conditioning (15 min cap)
Buy In: 50/40 Cal Row
5 Rounds
10 DB Thrusters 50/35#
2 Rope Climbs (1 Legless 15ft + 1 w/Legs 15ft)
Buy Out: 50/40 Cal Row
WOD Notes: Thrusters should feel on the lighter side & should be unbroken each rd. RC Scale = both reps with legs to 15ft or 5 seated pulleys/rd.
Assistance
30 Sec Hollow Rock + 30 sec Hold – 5 sets
—rest 1 min between
Strength
5 Push Jerks (from rack) every 90 secs for 6 sets @ 70-80%
—First set is 70%. Increase after that, but no heavier than 80%
Conditioning
13 Min AMRAP
30ft Handstand Walk or 3 Wall Climbs
12 KB Swings 70/53#
15/10 Cal Assault (30/20 Cal AD)
WOD Notes: RX+ = 60ft HS Walk. WC scale = 12-20 Shoulder Taps with foot elevated on box. Goal is to avg 2-2:30 min rounds.
Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) Weighted Plank – 10 sets of 30 on / 30 off
Conditioning
Open WOD 19.2
Conditioning
Make-up/Skill Day!
REMINDER: We are doing Open WOD 19.2 tomorrow (saturday). If you’re not on FB, please let me know what time you’d like to go in the morning. Heats start at 8:3oam and will go to 11:30am! 3.2.1…Rage!
Strength
Clean – 5×3 @ 70-85% (1 set every 2 min)
—Your choice between power or squat
Conditioning
Every 2 minutes for as long as possible
1o Burpees (under rig touch PU bar to finish)
10/8 Cal Row
—Add 1 rep every set until failure. Score = total cals.
WOD Notes: (Men) Rd 1 = 10/10. Rd 2 = 11/11. Rd 3 = 12/12, etc. (Women) Rd 1 = 10/8. Rd 2 = 11/9. Rd = 12/10. SC = starts with 8/8 or 8/6 if you’re a girl.
Assistance
Dball March (hold ball in front) – 4×60 sec
Strength
Snatch (full) – 5×3 @ 70-90% (one set every 2 min)
—Try to do the 3 reps in under 30 secs & hit the same weight as last wk (was 2 reps).
Conditioning
3 RFT
12 Thrusters 115/75#
25 Double Unders
9 Power Cleans 115/75#
25 Double Unders
6 Power Snatches 115/75#
25 Double Unders
WOD Notes: Goal is to avg 3-4 min per rd (each segment should take less than 1 min – 3 segments/rd). RX+ = 135/95#, INT = 95/65#, SC = 75/45#. Barbell should feel light to where you can go unbroken on the thrusters & do quick singles on the PC/PS.
Assistance
a) DB Skull Crushers – 4×12
b) GHD Sit-ups – 4×25
REMINDER: Lost & Found items are being thrown out Friday March 1st! Claim anything that is yours!
Strength
a) Shoulder Press – 4×10 @ 70%
b) Strict Pull-ups – 4×10-15 reps (use a band to get at least 10 reps)
—superset a/b
Conditioning (Partner WOD)
18 Min AMRAP
20 Dball Over Shoulder 150/100#
40 T2B
60/40 Cal Assault (100/80 AD)
WOD Notes: Goal is 3+rds. This is a “you go”, “I go” partner WOD. Make sure to pedal at 90%+ effort on the bike since you have built in rest. You can break up the work anyway you’d like.
Assistance
Banded Hollow Rocks – Accumulate 3 minutes
REMINDER: Please check to see if you have anything in the “Lost & Found” Bin. Anything that doesn’t get claimed is being thrown out this Friday, March 1st.
Strength
a) Bulgarian Split Squats – 5×5 (each leg – heavier than last wk)
b) Bicep Curls – 5×10 (DB at the same time)
—Superset a/b
Conditioning (17 min cap)
4 RFT
10 Devil Presses 50/35#
15 Box Jump Overs 24/20″
25/18 Cal Ski
WOD Notes: No rebounding is allowed on the box jump overs. Goal is to avg 3:30-4 min rounds. Scale the weight on the DB & height of the box if necessary. The 10 Devil presses should take between 60-70 sec when fatigued. Box Jump overs should take 30-45 secs. Ski should take 75-90 secs.
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
Make-up/Skill Day!
Open WOD 19.1 has been announced.
15 Min AMRAP
19 Wall Balls 20/14# to 10/9ft Target
19 Cal Row
***Saturday – we will run heats every 20 minutes starting at 8:30am. Attached is a google spreadsheet where you can sign-up for a heat and if you want a target. If you can’t make it Saturday that is fine. You may do it Friday, Sunday, or Monday, but you must find a judge! Reminder: Week 1 Scoring Criteria: Team who raises more money for our Charity of choice! Good luck everyone and let’s have some fun!
Skill
20 min to work on 1-2 skills of your choice
—Examples: Handstand Walks, Muscle-ups, T2B, Rope Climbs, etc.
Conditioning
14 Min Running Clock – Partner WOD
Partner A: 5 Sq Cleans (55%) + 10 T2B
Partner B: Row For Max Cals
—You will switch once partner A finishes 1 RD of (5 Sq clean + 10 T2B)
WOD Notes: Score = total cals. Do not reset monitors! Cleans can be singles or touch n go, but shouldn’t feel super heavy or light. Focus on moving well today (like always). Try to push the pace on the rower 90%+, but don’t go all out.
