Conditioning
3 Rounds (interval style)
30 Cal Row
25 Thrusters 95/65#
20 Burpee Box Jumps 24/20″
15 T2B
400m Run
—Rest 3 minutes between rounds
WOD Notes: TD = 7-11 min / round. Thrusters should be done in 1-2 sets. T2B scale = 15 knee above hips or 15 sit-ups.
Strength
Front Squat – Work up to a heavy single, then 2×7 @ 75-80%
Conditioning
Make-up/Skill Day!
Reminder: Tomorrow (Saturday) is a normal schedule. Good luck to those who are competing in the “31 Heroes” WOD at Iron Cross Athletics.
Strength
Hang Snatch – Work up to a heavy single for the day
—You may start from below or above the knee
Conditioning
10 Min AMRAP
2 C2B Pull-ups
2 Ring Dips (sub: HR Push-ups)
2 Back Rack Reverse Lunges @ 45% of back squat
4 C2B Pull-ups
4 Ring Dips
4 Back Rack Reverse Lunges
6 C2B Pull-ups
6 Ring Dips
6 Back Rack Reverse Lunges
***Continue with this pattern until the 10 minutes is up. Score = total reps
Extra Conditioning
100 Cal Air Dyne For Time
WOD Notes: TD = Round of 10-14. C2B scale = chin over bar, ring rows, or jumping pull-ups. Ring dip scale = HR Push-ups or Burpees (if you can’t do one without snaking).
Reminder: This Saturday Aug 6th is a normal schedule. Good luck to those who are competing in the “31 Heroes” WOD at Iron Cross Athletics!
Too many squats for Ava!
Strength
Hang Clean (full) – 7 sets
—Start @ 75% & work up to a max for the day
Conditioning
2 Rounds For Time
10 Clean n Jerk @ 70%
200m Sled Drag 100/50#
3 Rope Climbs 20ft
800m Run
WOD Notes: TD = 15-22 minutes. You should be doing singles on the CnJ, which should take between 1-2 minutes to do the 10 reps each round. You don’t have to squat the CnJ in the WOD. Sled Drag should be a very fast walk on the way up & a slow jog on the way back. RC scale = climb go 15ft, 6 up/downs, or 2 laps sled pull with arms only.
Candelori
Strength
Split Jerk – Work up to a heavy single, then do 1 set max reps @ 75%
—Shoot for 8-12 reps on the max reps
Conditioning
12 Min AMRAP
90 Double Unders
45 Wall Balls 20/14#
15 Deadlifts @ 60%
WOD Notes: TD = 2-3 rounds. DU scale = 45 DU or 150 singles. Wall ball height is 10ft for both men & women. Deadlifts should be done in 2-3 sets each round (shouldn’t have to do all singles).
TJ – 315lb Split Jerk!
Strength
Back Squat – Work up to a max for the day, then 2×7 @ 80%
Conditioning
5 Rounds For Time
6 Ring Muscle-Ups (sub: 8 GI Janes)
15 KB Swings 70/53#
20 Cal Row
WOD Notes: TD = 12-18 minutes. You may scale the # of Ring MU to 3-4 / round or do Bar MU. If rowers are all taken, you may bike 20 calories/round instead.
Open Gym: 1-4pm
Conditioning
6 Rounds (interval style)
10 Power Snatches 115/75#
10 C2B Pull-ups
10 Thrusters 115/75#
10 Bar Facing Burpees
—Rest 90 sec between rounds
WOD Notes: TD = 2-3 minutes/round. Each round is 95%+ effort, so bring the INTENSITY every round! Score = total time minus 7.5 minutes. Use the same weight for the snatches/thrusters. You should be able to do all snatches touch n go & all thrusters unbroken. C2B scale = chin over bar or jumping pull-ups.
Strength
Front Squat – 6×3 @ 80-87%
—Use a little heavier than last week
Conditioning
Make-up/Skill Day!
Andrew doing what he does best!
Strength
Snatch – Build to a heavy double in 5 sets
—Start @ 75% & work up to 90%+. You may drop bar between reps.
Conditioning
4 Rounds For Time
10 Strict HSPU 3″ deficit
1 Legless Rope Climb 20ft (sub: climb with legs)
400m Run
WOD Notes: TD = 10-15 minutes. Strict HSPU scale = kipping or use level surface. You may also do 3 wall climbs or 10 strict db presses. No stacking abmats to reduce range of motion. Legless scale = 1 lap sled pull with arms or 3 up/downs.
