Strength
Overhead Squat – 20 min to work up to a new 1RM
—If mobility is limited, you may do back squats instead
Conditioning
4 Rounds (interval style)
20 Thrusters 115/75#
20 Lateral Burpees over Bar
—Rest 3 minutes between rounds
WOD Notes: TD = 1-2 minutes / round. Each round is 100% effort, so DO NOT save energy for the later rounds. You should be able to thrusters unbroken every round with relative ease, except for the 3rd or 4th round.
Evan – 200# OHS
Conditioning
For Time
20 Power Snatches 135/95#
12 Strict C2B Pull-ups
50 Lateral Burpees over Bar
12 Strict C2B Pull-ups
100 Wall Balls 20/14#
12 Strict C2B Pull-ups
200 Double Unders
WOD Notes: TD = 15-21 minutes. PS weight is 60% of 1RM PS (you should be able to move through these quickly – 2 minutes or less). Use a band for pull-ups if you can’t do any strict (no kipping). Scaling for DU = 400 singles.
Eric & Dan getting their flex on!
Strength
Power Snatch + Hang Power Snatch + Full Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 80% of 1RM Pwr Snatch & work up to a heavy complex.
Conditioning
16 Min EMOM
Min 1 – 20 KB Swings 70/53#
Min 2 – 2 Rope Climbs 20ft
Min 3 – Ski Erg 15/10 cal or Air Dyne
Min 4 – 15 T2B
WOD Notes: If you cannot perform the designated reps in each minute, that’s fine just get as many reps as possible in that minute. Larger classes will start at different stations. Scaling for RC = 10 Strict Pull-ups or 15 Ring Rows. Scaling for T2B = 20 Sit-ups.
Bonnie – 400m run during WOD 2
Strength
Cluster + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes.
—Start @ 90% of cluster & go as heavy as cluster allows. Push jerk & Split Jerk are there to work on technique.
Conditioning
20 Min AMRAP
5 Power Clean 185/125#
6 Front Rack Lunges 185/125#
5 Push Jerk 185/125#
15 Cal Row
WOD Notes: TD = 6-9 rounds. Use same weight for all 3 movements. Should be around 65% of 1RM PC. You should be able to go right to the jerks after the lunges without dropping bar.
2015 Lumber Games!
Strength
Bench Press – 4×8 @ 75%
Conditioning
10 Min AMRAP
5 Overhead Squats 115/75#
5 Bar Facing Burpees
10 Overhead Squats
10 Bar Facing Burpees
15 Overhead Squats
15 Bar Facing Burpees
20 Overhead Squats
20 Bar Facing Burpees
25 Overhead Squats
25 Bar Facing Burpees
***Start back over at 5 if you finish the round of 25. Score = total reps
WOD Notes: TD = 1+round. OHS weight is light to where you can do each set unbroken. If mobility is limited, you can do front squats.
Strength
Back Squat – 4×8 @ 75%
Conditioning
4 Rounds For Time
12 DB Snatch (alternating) 80/50#
15 C2B Pull-ups
400m Run
WOD Notes: TD = 12-17 minutes. DB weight is light to where you should be able to move consistently through each rep without much rest. You may C2B to Chin over bar if necessary. Please DO NOT drop DB, especially from overhead!
Conditioning
For Time – Wodapalooza Qualifer Week 2 WOD #4
30 Cal Row
30 Wall Balls 20/14#
30 T2B
30 Deadlifts 185/135#
30 Burpee Box Jump Overs 24/20″
30 Deadlifts 185/135#
30 T2B
30 Wall Balls 20/14#
30 Cal Row
WOD Notes: TD = 13-20 minutes. DL weight is very light to where you can link a lot of reps in a row or do very quick singles (<40%).
Strength
Front Squat – 12 Min to work up to heavy single, then do 4×2 (pause + tempo) @ 85%
Conditioning
Make-Up/Skill Day!
Reminder: Saturday Schedule – 9am Open Gym & 10am class only.
Strength
3 Position Snatch – Full Snatch + Below Knee + Above Knee
—15 Min To Work up to a heavy complex. Should be between 85-90% of 1RM.
Conditioning
For Time
10 Wall Balls 30/20#
4 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
30 Wall Balls
8 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
10 Wall Balls
4 Ring Muscle-Ups
WOD Notes: TD = 9-16 minutes. You may sub 2x GI Janes instead of Ring Muscle-ups (8/12/16/12/8). You may also scale reps for MU each round to 2/3/4/3/2. Rx for WB = 10 ft for men & women.
Reminder: This Saturday there will only be a 10am class & Open Gym at 9am only.
Upgraded storage area. Thanks Tony & Tighe
