Author Archives: jordy

6/27/2016 – WOD

Strength
Back Squat – Work up to a heavy single, then 3×5 @ 87%+
—use a little heavier than last week

Conditioning (compare to 6/22/2015)
10 Minute AMRAP – “2015 Granite Games Qualifer WOD #1″
5 Hang Squat Cleans 155/105#
7 Bar Facing Burpees
—Rest 5 minutes
250m Sled Drag For Time 100/45#

WOD Notes: TD = 7+ Rounds. Record total reps (each round = 12 reps). HSC weight should be around 55% of 1RM full clean. You must jump off 2 feet and land on 2 feet for the bar facing burpees. Goal is to walk very fast or run the entire time for the sled drag. 

6/26/2016 – WOD 

Open gym: 12:30-2pm

6/25/2016 – WOD

***Open gym is from 11am-1pm***

Conditioning
25 Min AMRAP
50 KB Swings 53/35#
40 Wall Balls 30/20#
30 Cal Row
20 Push Jerks 165/105#
10 Strict L-C2B Pull-ups

WOD Notes: TD = 2-3 rounds. Use a light KB & a little heavier WB. Jerk weight = 55% of 1RM (should have to break up 2-3x). L-C2B pullup scale = L-pull-up or strict chin over bar. 

6/24/2016 – WOD

Strength
Front Squat – Work up to 95%, then 3×5 @ 87%
—use a little heavier than last week

Conditioning
Make-up/Skill Day!

Announcement: Open Gym will only be from 11am-1pm on Saturday! 9am & 10am class are on as scheduled..

6/23/2016 – WOD

Strength
Snatch (full) – 7 reps
—80%, 80%, 85% 90%, 90%, 95%, 95%+ 

Conditioning
4 Rounds (interval style)
10 Overhead Lunges 165/105#
15 T2B
200m Sled Drag 100/50#
—Rest 90 sec between rounds

WOD Notes: TD = 2:30-4 min / round. You may do front rack lunges if OH mobility is limited. Lunges should be challenging for 10 steps each round, but shouldn’t have to break them up. Sled Drag should be a very fast walk up & a run on the way back if possible. The 200m turnaround is the first curb (parking lot entrance) before the fire hydrant. Subtract 4 1/2 minutes from your total time. Each round is 95%+ effort!

6/22/2016 – WOD

Strength
Clean (full) – 7 sets
—75%, 80%, 85%, 85%, 90%, 95%, 95%+

Conditioning
3 Rounds For Time – “Barbell Madness”
15 Power Clean 135/95#
12 Thrusters 135/95#
9 Power Snatch 135/95#

WOD Notes: TD = 8-14 minutes. Use same weight for all 3 movements unless snatch is significantly lower, then use a 3rd bar. Power cleans should feel light. Thrusters & snatches should start to get difficult during 2nd & 3rd rounds, but never super heavy. Thruster should be around 50% of 1RM Thruster/push press.

Shannon – Fighting to stand up

6/21/2016 – WOD

Strength
Split Jerk (use rack) – 7×1 (same as last week)
—75%, 80%, 80%, 85%, 90%, 95%, 95%+

Conditioning
10 Min AMRAP – “Gymnastics Biased”
10 GI Janes
1 Rope Climb 20ft

WOD Notes: TD = 5-8 rounds. Score = total reps. GI Jane scale = burpee jump to pull-up bar + swing & kip as high as possible. RC scale = climb to 15ft, 10 ring rows or 1 lap sled pull with arms only. Use a bar that is just out of your reach if possible. Intensity should be higher than yesterday’s WOD, since this is much shorter!

Amie – 138# Jerk!

6/20/2016 – WOD

Strength
Back Squat – Work up to 95%, then 3×5 @ 87%
—use a little heavier than last week

Conditioning
For Time – “Cardio Central”
250 Double Unders
100 Cal Row
1 Mile Run

WOD Notes: TD = 14-20 minutes. DU scale = 400 singles. If rower isn’t available, you will bike 100 calories. Make sure to get your 1 mile run split at the end of the WOD.

Rage Throwback – Who is that?

6/19/2016 – Happy Fathers Day!

Closed

6/18/2016 – WOD

Conditioning
20 Min AMRAP
15 Thrusters 115/75#
10 Strict C2B Pull-ups
20 HR Push-ups
250m Sled Drag 45/25#

WOD Notes: TD = 3-5 rounds. Thrusters should be fairly light to where you can do them in 2 sets. C2b scale = chin over bar or 10 ring rows. You should be able to jog with the sled the whole time, since it should be light. Advanced = Muscle-ups (7-10 reps each round instead of c2b and push-ups).