Strength
Power Snatch + Hang Power Snatch
—1@75%, 2@80%, 2@85%, 2@90%+ (based off 1RM power snatch)
Conditioning
For Time
20 Hang Power Snatches @ 75%
200 Double Unders
2000m Row
WOD Notes: TD = 12-18 minutes. DU scale = 400 singles. You should be able to do HPS in 3-4 sets and will take around 2 minutes.
Midline (Day 24)
Side Plank – 8×40 sec (100/60# on hip)
—rest 40 sec between sets. Same weight as last week, but this is 10 sec longer. 4 sets each side.
Strength
Power Clean + Full Clean + Front Squat + Split Jerk
—1 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%+ (based off 1RM CnJ)
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
10 Deadlifts 225/155#
20 Wall Balls 30/20#
WOD Notes: TD = 10-16 minutes. RC scale = 10 ring rows. DL = 50% of 1RM (should be light to where you can complete 10 reps in less than 30 sec each round).
Midline (Day 23)
4×10 GHD Sit-ups (tempo 15/5#)
Event 4 – Atlantic Regional
Strength
Bench Press – Work up to a quick heavy single, then 4×7 @ 75-80%
Conditioning
4 Rounds For Time
7 Push Jerk 205/135#
14 T2B
400m Run
WOD Notes: TD = 9-15 minutes. PJ = 70% of 1RM. T2B scale = 14 knee above hips or 8 cal ski erg.
Midline (Day 22)
Hollow Rock – 3 Rounds: 1 min on / 30 sec off
Thank you Ragers for all your support!
Strength
Back Squat – 1×20 @ 77-78%
—use a little heavier than last Friday
Conditioning
100 KB Swings For Time 70/53#
***Do 6 burpees at the top of every minute
Midline (Day 21)
10×20 sec weighted plank (200/110#)
—heavier than last week. Rest 60 sec
WOD Notes: TD = 8-14 minutes. The WOD starts with 6 burpees. You may scale the burpees to 4 every minute if 6 will take over 30 seconds each round.
Conditioning
4 Rounds For Time
10 Power Snatches 135/95#
15 C2B Pull-ups
20 HR Push-ups
250m Sled Drag 45/25#
WOD Notes: TD = 16-22 minutes. PS = 60%. C2B scale = chin over bar or ring rows. You may scale push-ups to burpees if you can’t do push-ups strict. If classes are large, you can run 400m with med ball instead of sled drag.
Midline (Day 20)
Strict Toes To Bar – 4×10
—avoid a back swing. Have someone stand behind you if possible. Scale reps or do 2x knee raises with legs as straight as possible.
***8am class is cancelled***
Strength
Back Squat – 1×20 @ 76-77%
—Use a little heavier than Monday
Conditioning
Make-up/Skill Day!
Midline – Day 19
L-Sit (rings) or Tuck Hold – 8×20 sec
—Rest 60 sec between
Strength
Snatch – 15 Min to work up to a heavy single (95%)
Conditioning
6 Rounds For Time (compare to 2/25/2015)
10 T2B (unbroken)
30 Double Unders
15 Wall Balls (unbroken) 30/20# (10ft)
WOD Notes: TD = 9-15 min. Scaling for T2B = hanging knee raises. Scaling for DU = 60 singles. WB/T2B must be unbroken (no resting with the ball) to a 10ft target if you want it to be considered Rx.
Midline (Day 17)
Side Plank – 8×30 sec (100/60# on hip)
—rest 60 sec between sets, heavier than last week. Use plates instead of DB. 4 sets each side.
Announcement: Thursday & Friday there is no open gym at 3pm. Thursday (4PM) will be open gym with 5pm, 6pm, 7pm classes. Friday = no 8am class, open gym from 4-6pm
Strength
Clean n Jerk – 15 min to build to a heavy single (95%+)
Conditioning
2 Rounds For Time
15 Ring Muscle-ups (sub: 20 GI Janes)
15 Clean n Jerk 155/105#
1k Row
Midline (Day 16)
4×10 GHD Sit-ups (tempo) or 4×20 Ab Mat weighted (60/35#)
—5 sec count down / 5 sec count up. Make sure knees are slightly bent on the way down. Extend leg as you start to sit up.
WOD Notes: TD = 15-21 minutes. Ring MU scale = do 5-8 reps / round. CnJ weight = 50% of 1RM (light). You don’t have to squat CnJ.
Announcement: Thursday & Friday there is no open gym at 3pm. Thursday (4PM) will be open gym with 5pm, 6pm, 7pm classes. Friday = open gym from 4-6pm.
Strength
Push Press – Work up to a heavy single, then 5×5 @ 80%
Conditioning
12 Min AMRAP
5 Strict C2B Pull-ups
7 Hang Power Cleans 165/105#
9 Burpee Box Jump Overs 24/20″
Midline (Day 15)
Hollow Rock – 4 Rounds: 40 sec on / 20 sec off
WOD Notes: TD = 5-7 rounds. HPC = 60% (should be able to link all 7 every round). You may scale strict c2b to strict chin over bar or 10 ring rows.
TJ – 245# push press
Strength
Back Squat – Work up to 90%, 1×20 @ 75-76%
—Use a little heavier than last Friday
Conditioni
4 Rounds For Time
12 DB Snatches (alternating) 80/50#
12 DB Goblet Squats 80/50#
12 DB Front Rack Lunges 80/50#
400m Run
Midline (Day 14)
8×30 sec weighted plank (155/90#)
—heavier than last week. Rest 90 sec
WOD Notes: TD = 12-17 minutes. You need only 1 DB for the entire WOD. Try to go right from the goblet squats to the lunges without putting the DB down.
