Conditioning
For Time
200 Double Unders
2 Legless Rope Climbs 15ft
100 Wall Balls 20/14#
2 Legless Rope Climbs 15ft
1200m Run (800m with 20/14# WB)
WOD Notes: TD = 14-19 minutes. You may scale WOD by doing 2 rounds (cut reps in half). DU scale = 400 singles. Legless scale = use legs, climb 20ft. Drop WB in the gym after 800m, then sprint 400m. 
Strength
Front Squat – 5×3 (5 sec pause in bottom) @ 75%
Conditioning
Make-up / Skill Day!
Dan H – 315 Hang Clean PR!
Strength
Bench Press – 5×3 @ 85%
Conditioning
7 Rounds (interval style)
5 Push Jerk (75%)
10 T2B
12 Burpees
—Rest 1 minute between rounds
WOD Notes: TD = Each round should last 60-75 seconds. PJ weight should be heavy for 5 unbroken reps. If you can’t do 10 T2B (physically touch the bar) in less than 30 seconds, either scale the reps to 5-7 or do 8 cal ski erg. Each round is 95% effort, so DO NOT hold back! You have 1 minute rest between rounds, so recover then! Subtract 6 minutes from your time at the end & record that.
Strength
Snatch – 15 Min to Work up to a heavy single + 1 min amrap @ 70% (aim for 7+ reps)
Conditioning
3 Rounds For Time
500m Row
30 Alternating Pistols
10 Deadlifts 275/175#
Extra Work
Tabata Ski Erg
WOD Notes: TD = 10-15 minutes. You may sub 20 walking lunges with a heavy DB in the Front Rack if you can’t do pistols. You should be able to do the 20 reps in 2 sets or less. DL weight is around 60% of 1RM. 
Strength
Hang Clean – 15 Min to Work up to a heavy 1RM
—Your choice between power/full, however full is preferred
Conditioning
21-15-9
Power Cleans 185/125#
C2B Pull-ups
Box Jump Overs 30/24″
Assistance
4×8 Ring/Bar Dips (weighted – should be difficult for 8 reps)
WOD Notes: TD = 8-15 minutes. PC weight is between 60-65% of 1RM. You may scale C2B to chin over bar. Box jump overs are a little higher than normal. You don’t have to open hips while standing on the box.
Strength
Back Squat – 5×3 (5 sec pause in bottom) @ 75%
Conditioning
4 Rounds For Time
5 Burpee Ring Muscle-Ups (sub: 10 GI Janes)
14 single arm DB thrusters 60/40# – 7R/7L
Run 400m
Midline
Tabata Hollow Rock Hold
WOD Notes: TD = 12-18 minutes. For the GI Janes, try to jump right from the burpee into the pull-up without the swing & kip. We will be doing pull-ups tomorrow. For the thrusters, you must do 7 with the right arm before moving on to 7 with the left.
Conditioning
20 Min AMRAP
3 Hang Squat Clean 185/125#
4 Push Press 185/125#
6 Front Rack Lunges 185/125#
8 Bar Facing Burpees
12 T2B
WOD Notes: TD = 6-10 rounds. Use same weight for all (3) BB movements. All 13 reps should be done without putting the bar down the first few rounds. Use around 60% of squat clean (moderately heavy). Scaling for T2B = 10 cal ski erg or 12 hang hips above knees.
Team Rage 1st place – Battle at the Burbs
Strength
Front Squat – Work up to heavy single (95%), then do 3×5 tempo @ 70% (5 sec count down/explode up)
Conditioning
Make-up / Skill Day!
Good luck to Ross tomorrow!
Strength
Bench Press – Work up to heavy single (95%), then do 3×5 tempo @ 70% (5 sec count down/explode up)
Conditioning
6 Rounds For Time
50 Double Unders
8 Strict C2B Pull-ups
250m Run
WOD Notes: TD = 14-19 minutes. DU scale = 100 singles. Scale for Strict C2B = strict chin over bar (no kipping). If you can’t do an unassisted pull-up, use a band that will be difficult for 8 reps each round unbroken. 
Strength
Snatch – 10 sets (1 tempo snatch + 1 full snatch) @ 70-80%
—You may drop bar between reps. Pull should be slow on the tempo snatch (2-3 sec by the time bar reaches knee).
Conditioning
4 Rounds For Time
6 DB Snatches (alternating) 100/70#
12 Wall Balls 30/20#
10 Burpees
—Rest 2 minutes
***Repeat 4 Rounds For Time***
WOD Notes: TD = 5-7 minutes for the 4 rounds (you will do this 2x for a total of 8 rounds with 2 min rest between). The goal is to go 100% the first 4 rounds & try to stay within 1 minute the 2nd time you go through the 4 rounds. Make sure workout space is small to minimize transition time. DB Snatch weight is heavy, but there should be no failed reps. Wall balls should be unbroken with heavier ball, however if you can’t go unbroken use a lighter ball. Record 2 separate times on whiteboard.
