3/13/2016 – WOD
Open Gym: 12-4pm
Stacey, Tina, Pat
Author Archives: jordy
3/11/2016 – WOD
Strength
Front Squat – 4×8 @ 70-80%
—start at 70%. Last set should be around 80%.
Conditioning
Make-up/Skill Day!
Announcement
Open WOD 16.3 has been announced!
7 Min AMRAP
10 Snatches 75/55/35#
3 Bar Muscle-ups
—In order to go Rx’d on this workout, you must be able to do bar mu. If you are close to getting one, you can try the workout Rx’d, but it will only count if you can get a bar mu. Jumping C2B pull-ups is the scaling option for this workout. First heat goes off at 9am. We will run heats every 15 minutes until 11am. Please email me what time you’d like to go. 3.2.1…Rage!
3/10/2016 – WOD
Strength
Hang Snatch + Full Snatch – 5 sets @ 80-85%
—You may drop bar in between reps
Conditioning
5 Rounds For Time
6 Strict C2B Pull-ups
8 Power Snatches 135/95#
40 Double Unders
WOD Notes: TD = 9-15 minutes. C2B scale = chin over bar or scale reps down to 4-5 each round. PS weight = 60% of 1RM. DU scale = 80 singles.
Great job Red Dawn on taking 1st place on 16.2!
3/9/2016 – WOD
Strength
Clean (full) + Hang Sq Clean + Split Jerk – 5 sets @ 80-85%
Conditioning
20 Min AMRAP
Run 800m
50 Wall Balls 20/14#
10 Ring Muscle-Ups (sub: 15 GI Janes)
WOD Notes: TD = 2-4 Rounds. You may bike 1 mile if you don’t want to run. Wall Balls should be done in 2-3 sets at the most, since the ball is light. Rx’d is 10ft for men & women.
Joe Fargo – Round 1 of 16.2
3/8/2016 – WOD
Strength
Bench Press – 4×8 @ 75%
Conditioning
4 Rounds (interval style)
2 Rope Climbs 20ft
15 Push Jerks 155/105#
30/25 Cal Row
—Rest 2 min between rounds
WOD Notes: TD = 2-3:30 min / round. Each round is 95%+ effort!! PJ = 55% (shoot for 15 unbroken). RC scale = climb to 15ft, 10 strict pull-ups, or 12 cal ski erg.
3/7/2016 – WOD
Strength
Back Squat – 4×8 @ 70-80%
—start at 70%. Last set should be around 80%.
Conditioning
15 Min AMRAP
20 KB Swings 70/53#
15 Burpees
10 Thrusters 135/95#
WOD Notes: TD = 3-5 rounds. Score = total reps. Thrusters should be unbroken every round and should get difficult during later rounds.
Reminder: There will be a bunch of athletes repeating 16.2 tonight, so let’s remember to cheer everyone on! This has been a very fun/competitive Open so far! We have seen many athletes step outside their comfort zone and fearlessly attack these workouts! Let’s continue to aspire to achieve greatness while having fun doing it!
Seth – 185# clean during 16.2!
3/4/2016 – WOD
Strength
Front Squat – Work up to 95% of 1RM, then do 3×5 @ 80%
Conditioning
Make-Up/Skill Day!
Announcement: Open WOD 16.2 has been announced! We are recommending that you do this WOD Rx’d if you can do T2b, DU (even just 1), and the first barbell weight. If not no problem, you can do the WOD scaled. There will be a bunch of us doing it tonight (5:30-7:30pm), just like last Friday. If you want to do it tonight, let me know and you will have to find a judge. Saturday will we run heats every 30 minutes, starting at 8:30am. The scaled athletes will have a much better chance at finishing the whole WOD, which will take 20 minutes. We will be able to fit at least 8 people/heat. Please email me and let me know what heat you’d like to be in. 3.2.1…Rage!!
3/3/2016 – WOD
Strength
Snatch – 2 every min for 8 minutes @ 80% (16 reps)
Conditioning
5 Min AMRAP
15 Box Jump Overs 24/20″
10 Power Cleans 155/105#
5 Ring Muscle-Ups (sub: 8 GI Janes)
—Rest 3 minutes & repeat twice for total of 15 min of work.
WOD Notes: TD = 2 rounds/5 min. You may do step ups for box jumps if necessary. PC weight = 55% of 1RM. Record 3 separate scores. Each round is 100% all out, so don’t pace the first round!
3/2/2016 – WOD
Strength
Clean n Jerk – 2 every minute for 8 minutes @ 80% (16 reps)
Conditioning
11 Min AMRAP
12 Thrusters 95/65#
15 T2B
12 Thrusters 115/75#
15 T2B
12 Thrusters 135/95#
15 T2B
12 Thrusters 155/105#
15 T2B
12 Thrusters 175/115#
15 T2B
AMRAP Thrusters 195/125#
WOD Notes: TD = finish t2b and get to AMRAP thrusters. Score = total reps. Scale t2b reps to 10 if 15 will result in too many singles.
