Strength
a) Bench Press – Work up to a 1RM, then do 4×3 (heavy)
b) Strict C2B Pull-ups – 4×8
Conditioning
6 Rounds (interval style)
5 Ring Muscle-Ups
12 KB Swings 70/53#
10 Burpee Box Jump Overs 24/20″
—Rest 1 minute between rounds
WOD Notes: Each round should be between 1-2 minutes (95% effort each round). Scaling for MU are 2-3 each round or 8 GI Janes. KB Swings should be unbroken every round.
Strength
Clean – 15 Min to Work up to a 1RM (full clean)
Conditioning
5 Rounds For Time
3 Squat Clean (76% of 1RM)
15 T2B
Run 400m
WOD Notes: TD = 15-20 minutes. Scaling for T2B is 30 sit-ups each round.
Strength
Snatch – 15 Min To Work up to a 1RM
—Beginners will stay light & work on technique
Conditioning
12 Min AMRAP
7 Push Jerk 165/105#
1 Rope Climb 20ft
40 Double Unders
WOD Notes: TD = 5-8 rounds. PJ weight is 55% of 1RM (should be able to do all 8 reps unbroken each round). You may scale RC to 15 ft or do 1 lap sled pull with arms only or 7 Strict Pull-ups each round. Scaling for DU is 80 singles. Score = total reps. 
4pm class warming up
Strength
Back Squat – 15 Min to work up to a 1RM
Conditioning
For Time
50 Bar Facing Burpees
30 Back Squats 205/125#
1K Row
WOD Notes: BS weight should be around 50% of 1RM. Goal should be to do them unbroken. TD = 9-14 minutes 
Strength
Front Squat – 8×2 (pause) all sets heavier than last week. 1×10 @ 65-70% (pause)
Conditioning
Make-Up Day!
Strength
Bench Press – 6×4 (all 6 sets should be heavy)
Conditioning
“2015 Regional WOD #6″
5 Rounds For Time
25 Cal Row
16 C2B Pull-ups
9 Strict HSPU (4.5/3” deficit)
WOD Notes: You may scale pull-ups to chin over bar or to 8 reps each round. Scaling for HSPU are no deficit, but no kipping.
Announcement: The 7pm class today is Open Gym. Normal Schedule 4,5,6pm.
Strength
Snatch – 7×1 @ 90%
—Goal is no misses. Do 1 set about every 90 sec
Conditioning
For Time
40 Wall Balls 30/20#
25 T2B
400m Sled Drag 90/45#
25 T2B
40 Wall Balls
Assistance
3×8 reps Snatch Grip RDL @ 115% of Snatch
WOD Notes: TD = 11-16 minutes. WB height RX’d is 10ft for men & women. You must pull sled until it is even with the Alderfer’s Eggs Sign. Try to move the entire time during the sled drag even if you have to walk all of it.
Tighe – Snatch Grip RDL’s
Strength
Clean n Jerk – 7×1 @ 90%
—Goal is no misses. Do 1 set about every 90 sec.
Conditioning
15 Min AMRAP
100 Double Unders
30 Burpees
7 Squat Clean n Jerk 205/125#
Midline
3×12 GHD Sit-ups (3 sec count down / 3 sec count up)
WOD Notes: Aim for 2-3 rounds on this one. Scaling for DU is 200 singles. BB weight is 65-70% of 1RM CnJ. 
Strength
Back Squat – 8×2 (pause) + 1×10 (pause all 10 reps) @ 70%
—Week 4. All sets should be heavier than last week. Work up to a 2RM
Conditioning
“Randy” – 2015 Regional WOD #1
75 Power Snatches For Time 75/55#
OR
2k Row (benchmark)
WOD Notes: TD = 3-7 minutes for “Randy”. If you are still a novice or don’t feel comfortable with high rep snatches, you will do the 2k row instead. The time domain will be 6:30-10 minutes for the 2k row. BB weight = 1/3 or less of your max snatch (very light). Touch n go snatches should be performed for the majority of the 75 reps, so think about close bar path the whole time. 
Conditioning
“2015 CF Games Regional Event #3”
For time
1-mile run
50 overhead squats (135 / 95 lb.)
100 GHD sit-ups or (50 T2B + 50 Ab Mat Situps)
150 double-unders
50 sumo deadlift high pulls (135 / 95 lb.)
100 box jump overs (24 / 18 in.)
WOD Notes: There is no time cap for this WOD. TD = 30=45 minutes. The run is the 800 loop 2x, but run down to the stop sign where Lucon Rd is instead of coming back to Rage. Since there are only 2 GHD’s you will do 50 T2B + 50 Ab Mat Sit-ups. Scaling for DU is 300 singles. OHS should be broken up 3-6 times depending on the person. SDHP should be all singles. 
Tighe & Ethan doing Tighe’s BDay WOD
