Strength
Clean n Jerk – 2@80%, 2@85%, 2@90%, 2@95%
—Do all the reps at listed percentages.
Conditioning
10 Min AMRAP
8 DB Snatch 70/45lb
8 T2B
8 Wall Balls 30/20lb
—Rest 5 minutes
Tire Flips: 2×1 minute AMRAP
—Rest as much needed between each set
WOD Notes: Scaling for T2B are 15 sit-ups each round. WB Rx’d height is black line for men and gray line for women. Your score is total reps.
Strength
Bench Press – Work up to a heavy 1RM, then do 2 sets of max reps @ 80%
Conditioning
6 Rounds (each round is 95-100% effort)
30 Double Unders (unbroken)
12 Slam Balls 50/35lb
15 Burpees
—Rest 90 sec between rounds
WOD Notes: Scaling for DU are 75 singles. The 30 DU have to be unbroken. If you trip up before 30, you must start over. Make sure to give a consistent effort each round. You should need the rest each round! Subtract 7 1/2 minutes from your time.
Strength
Overhead Squat – 15 min to work up to a 1RM
Conditioning
“Nancy” – Compare to 7/24/2013
5 Rounds For Time
400m Run
15 OHS 95/65lb
Midline
4×12 GHD Sit-ups (slow tempo)
WOD Notes: You may sub back squats for OHS for both Strength & Nancy if you have shoulder issues. Weight should be light where you can do each round unbroken pretty easily.
Conditioning
5 Rounds For Time
5 Deadlifts 315/205lb
10 GI Janes
15 Box Jump Overs 24/20″
WOD Notes: Deadlift weight is 65-70% of 1RM. For the GI Janes, try to choose a bar that is a few inches above your reach.
Strength
Front Squat – 7×2
—Start @ 80% & work up to a heavy double
Conditioning
For Time
400m Sled Drag 45/25#
20 Ring Muscle-Ups
400m Sled Drag 45/25#
WOD Notes: Scaling for Muscle-Ups are 50 GI Janes (keep in mind we will be doing GI Janes in Saturday’s WOD as well). You may also scale the number of MU to 10 total. You may also make-up a WOD from earlier in the week if necessary.
Strength/Skill
“2014 Regional Event 1 +2”
a) 10 Min to Find Max Hang Snatch
b) Max Handstand Walk – 50 ft increments
—Scaling for handstand walk is max wall climbs in 1 minute or max effort handstand hold against wall
Conditioning
5 Rounds For Time
40 Double Unders
1 Rope Climb 20′
15 Unbroken Wall Balls 20/14lb
–Rest 5 minutes
20 Tire Flips For Time
WOD Notes: The WB must be unbroken (10ft black line) in order for your workout to be Rx’d. This will make you focus and mentally grind through them without stopping. Also, the time domain for this WOD is 7-10 minutes. If you flip with a partner, you must do 30 together for time. Scaling for RC are 1 lap sled pull in the parking lot.
Strength
Clean Complex (1 Squat Clean + 1 Front Squat + 1 Jerk) – 1 EMOM For 10 Min
—Start @ 75% of 1RM CnJ & climb to as heavy as possible
Conditioning
For Time
30 Power Cleans 205/125lb
30 T2B
30 Burpee Box Jumps 24/20″
1000m Row
WOD Notes: Power clean weight is 70% of 1RM. Scaling for T2B will be hanging leg raises.
Evan doing “Helen”
Strength
Bench Press – 7×2
—Start @ 85% & work up to a heavy double
Conditioning
“Helen” – (Compare to 4/23/13)
3 Rounds For Time
400m Run
21 KB Swings 53/44lb
12 Pull-ups
Midline
5x Max Effort L-Sit or Weighted Plank
WOD Notes: Click on the link above to compare results from over a year ago.
“Bringing Hope Home” Fundraiser
Teresa throwing around 44# KB!
Strength
Back Squat – 7×2
—Start @ 80% & work up to a heavy double
Conditioning
“2014 Regional Event #4”
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Bar Facing Burpees
WOD Notes: You may scale strict to kipping HSPU if necessary, hold a handstand for 60 sec each round, scale the reps to 7 each round, or do shoulder press @ 55% 1RM. Front Squat weight should be between 55-60% 1RM.
Congrats to Jessica & Fiorella for completing Broad Street Run!
Conditioning
“2014 Regional Event WOD 6”
For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
WOD Notes: Scaling for ring dips are 50 burpees. Deadlift weight should be 40% of 1RM.
