Strength
Bench Press – 1×2 (90%), 1×4 (85%), 1×6 (80%), 1×8 (75%), 1×10 (70%)
—Work up to 90% first. This is reverse order from yesterday’s rep scheme for squats.
Conditioning
4 Rounds For Time
15 Thrusters 125/85#
15 T2B
400m Run
WOD Notes: TD = 12-18 minutes. Thrusters should be unbroken every round and get challenging by the 3rd round (use around 55% of thruster/push press max).
Strength
Back Squat – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1s4 (85%), 1×2 (90%+)
Conditioning (compare to 12/21/2015)
27-21-15-9
Burpee Box Jump Over 24/20″
Row (calories)
WOD Notes: TD = 8-14 minutes. Click the link above to see what your time was. Approach this WOD as a controlled sprint!
Open Gym: 11-1pm
Conditioning
5 Rounds For Time
5 Power Clean 155/105#
5 Strict C2B Pull-ups
5 Squat Clean 155/105#
10 C2B Pull-ups (kip)
5 Clusters 155/105#
3 Wall Climbs
WOD Notes: TD = 13-19 minutes. Barbell weight is around 55% of max full clean (should be light to where you can keep moving with quick singles). Remember that the weight of the plates touching the floor must weigh more than the empty barbell! Strict C2B scale = strict chin over bar or 8 ring rows. C2B scale = chin over bar kip or 10 jumping PU. WC scale = 10 burpees/round.
***Rage will open at 8am today***
Strength
Front Squat – Work up to a heavy single (95%+), 3×5 @ 60% (speed squats – drive out of hole quickly)
Conditioning
Make-up / Skill Day!
Strength
Hip Snatch (high hang) + Below the Knee Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 75% of full snatch & increase to 85% by the end
Conditioning
For Time
6 Rope Climbs 20ft
100 Wall Balls 20/14# to 10ft Target
30 Power Snatches 135/95#
WOD Notes: TD = 10-16 minutes. You may scale this WOD by breaking it up into 3 rounds: 2 RC/33-34 WB/10 PS. Choose this option if you want to be able to move throughout the WOD quicker. Doing this WOD as Rx’d will definitely be more muscle fatigue especially if you aren’t proficient at Rope Climbs. RC scale = 2 up/downs per RC, 5 strict pull-ups per RC, or one lap sled pull (you may alternate between these movements if you’d like). PS weight = 60-65% of PS max.
Strength
Clean n Jerk
15 min clock – 10 Min to Work up to 95%, then do 3 CnJ EMOM for remainder of 5 min @ 75% (15 reps)
Conditioning
4 Rounds (interval style)
150m Sled Drag 100/60#
400m Run
500m Row
—Rest 2 minutes between rounds
WOD Notes: TD = 4-6 min/round. You must start & finish at the middle door inside the gym for the sled drag. Each round is 95%+ effort. Record 4 separate times. Your last round SHOULD NOT be the fastest round. There is no pacing in this WOD, we need high intensity!! Sled Drag is to the “Marcor Sign” & back through middle door.
Strength
Bench Press – Work up to a heavy single, then do 4×8 @ 75%
Conditioning
10 Rounds For Time
4 Deadlifts @ 65%
7 GI Janes
30 Double Unders
WOD Notes: TD = 15-21 minutes. DL should be touch n go if you’re able to maintain a flat back during the lowering portion of the DL. You may do quick singles if necessary. Please use a pull-up bar that’s above your reach if possible. GI Jane scale = 7 burpees + 7 ring rows. DU scale = 50 singles.
Strength
Back Squat – Work up to a heavy single (95%+), 3×5 @ 60% (speed squats – drive out of hole quickly)
Conditioning
5 Rounds For Time
10 Hang Power Clean 135/95#
10 Push Jerk 135/95#
10 Overhead Squat 135/95#
15 T2B
WOD Notes: TD = 10-16 min. Barbell weight should be light to where you can link all 30 barbell reps in a row the first round. Use about (45% of your max of the movements). As you go through the WOD, I’d recommend dropping the bar after 9 HPC. You should then rest for 10-15 sec then do 1 HPC + 9 PJ. Rest, then do the 1 PJ + 10 OHS. If OH mobility is limited you may do front squats instead.
Tony V – Looking strong with OHS!
Open Gym: 11-1pm
