5/8/2016 – Happy Mother’s Day!
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Author Archives: jordy
5/7/2016 – WOD
Conditioning
For Time – Regional Event #7
21 Thrusters 95/65#
3 Legless Rope Climbs 15ft
15 Thrusters 95/65#
2 Legless Rope Climbs 15ft
9 Thrusters 95/65#
1 Legless Rope Climb 15ft
***At the 10 minute mark:
For Time
400m Sled Drag 90/45#
50 Burpees
Midline – Day 6
3×60 sec GHD Sit-up Hold (use weight 45/25#)
—rest 60 sec between rounds
WOD Notes: TD = 3-5 min / 6-10 min. Legless scale = climb with legs / 6-8 strict pull-ups each round / 8-10 ring rows. Thrusters should be unbroken each round (light).
***Good luck to Ross today at Nationals! He lifts around 11am!
5/6/2016 – WOD
Strength
Back Squat – 1×20 @ 70-72%
—Use a little heavier than Monday
Conditioning
Make-up/Skill Day!
Midline – Day 5
L-Sit (paralletes) or Tuck Hold – 6×30 sec —Rest 90 sec between
5/5/2016 – WOD
Strength
Snatch – 2 Snatches (full) EMOM for 8 minutes @ 80-85%
Conditioning
3 Rounds For Time
7 Deadlifts (75%)
20 T2B (Rx+ = 25)
Run 800m
Midline (Day 4)
Side Plank – 6×60 sec (3 each side) 45/25# DB
WOD Notes: TD = 13-20 minutes. Deadlifts should be heavy for 7 reps (you may do singles if you can’t maintain a good position for touch n go). T2B scale = 20 knee above hips or 15 cal ski.
Announcement: The 4pm class will be open gym as well as the beginning of the 5pm class. Sorry for the late notice!
5/4/2016 – WOD
Strength
Power Clean n Jerk – 1 EMOM for 10 minutes.
—Start @ 80% & work up to a heavy single
Conditioning
100 Wall Balls For Time 20/14# to 10 ft target
—Rest 2 minutes then:
“2016 Regional WOD #4”
4 Rounds For Time
28 Pistols (sub: 28 walking lunges with 45/25# DB in front rack)
15 Power Cleans 115/80#
Midline (Day 3)
4×25 Weighted Sit-ups 45/25#
WOD Notes: TD = 3-6 minutes for 100 WB / 6-10 minutes for part 2. PC = 40% of 1RM (should be able to touch n go majority of reps).
5/3/2016 – WOD
Strength
Shoulder Press – Work up to a heavy single, then 4×8 @ 75%
Conditioning
12 Min AMRAP
4 Hang Squat Clean 205/135#
8 C2B Pull-ups (RX+ = 12 C2B)
40 Double Unders
Midline (Day 2)
Tabata Hollow Rock
WOD Notes: TD = 4-6 rounds. HSC = 65% of 1RM (should be able to link 4 in a row even though it should feel heavy towards the later rounds). You may scale c2b to chin over bar. DU scale = 80 singles or you may do 20 DU.
5/2/2016 – WOD
Strength
Back Squat – 1×20 @ 69-70%
—Increase roughly 5# from last Friday. Write down the time that 20 reps takes.
Conditioning
3 Rounds For Time
9 Power Snatches 155/105#
15 Burpee Box Jump Overs 24/20″
21 Cal Row
Midline (Day 1)
4×60 sec plank (weighted 55/35#)
—rest 1 min between sets
WOD Notes: TD = 9-15 minutes. PS = 68-70% of 1RM PS (should be able to do fairly quick singles). “30 Day Abs” is being programmed the month of May! If you want a strong/functional midline, I’d recommend you follow it!
5/1/2016 – WOD
Open Gym: 1-4pm
4/30/2016 – WOD
Conditioning
For Time
Buy In: 800m Run
5 Rounds
8 DB Snatches (alternating) 70/45# (Rx+ = squat)
5 Ring Muscle-ups or 8 GI Janes
Buy Out: 800m Run
WOD Notes: TD = 15-20 minutes. You should try to squat the snatches if OH mobility is proficient, otherwise you may power them.
4/29/2016 – WOD
Strength
Back Squat – 1×20 @ 67%
—Increase 5lb from Monday and time how long it takes to do 20 reps.
Conditioning
Make-up/Skill Day!