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
Strength
Front Squat – 7×3 (pause – hold bottom for 1 sec)
—Week 3. All sets should be heavier than last week. Work up to a 3RM.
Conditioning
For Time
200m Sled Drag (bodyweight)
20 Burpee Ring Muscle-Ups
200m Sled Drag (bodyweight)
WOD Notes: You may also make-up a WOD that you missed this week. Scaling for Burpee Ring MU are 30 GI Janes. Load your bodyweight onto the sled minus 25# (weight of sled). If you weigh 200lb, load 175# of plates. 
Strength
Bench Press – 5×5 (heavier than last week)
Conditioning
5 Rounds (interval style)
8 Front Rack Lunges 205/125#
10 C2B Pull-ups
20 Cal Row
—Rest 90 seconds between rounds
Assistance
3×10 Strict C2B Pull-ups (weighted for advanced)
WOD Notes: Lunge weight is about 60% of 1RM Front Squat (weight should be heavy, but not an 8 rep max to where your almost failing). You may scale to chin over bar pull-ups to maintain intensity. Each round is supposed to be 95%+ effort, so make sure to scale to where you can keep moving. Do not pace the row! Each round should be well under 3 minutes! Subtract 6 min from total time. 
Dan lubing up a barbell to help it spin
Strength
Snatch Complex – 1 Snatch Pull + 1 Full Snatch + 1 OHS
—start @ 75%. 1 every 90 seconds for 12 minutes. 9 lifts total
Conditioning
10 Rounds For Time
3 Power Snatches 145/100#
6 HSPU
9 Wall Balls 30/20#
WOD Notes: TD = 11-16 minutes. Power snatch weight is 65-70% of 1RM. Wall Balls should be unbroken every round. There is no deficit for hspu (kipping is allowed). Scaling for HSPU is 6 DB presses (no push presses), should be unbroken every round but not too light. 
Extra midline work
Strength
BB Complex – (1 cluster + 1 sq clean + 1 front squat + 1 jerk)
—1 every 2 minutes for 10 minutes. 6 lifts total. Start at 70% of CnJ.
Conditioning
For Time
6 Clean n Jerks 185/115#
1 Rope Climb 20ft
250m Run
9 Clean n Jerks 185/115#
2 Rope Climbs 20ft
400m Run
12 Clean n Jerks 185/115#
3 Rope Climbs 20ft
800m Run
Midline
4xME L-Sit or Tuck on parallettes
WOD Notes: TD = 12-17 minutes. CnJ weight should be 60% of CnJ max (you don’t have to squat these). Scaling for RC are pulling the sled with arms only or 5 strict C2B pull-ups / RC. 
6pm class doing work on the ropes!
Strength
Back Squat – 7×3 (pause – hold bottom for 1 sec)
—Week 3. All sets should be heavier than last week. Work up to a 3RM.
Conditioning
For Time
30 DB Hang Squat Cleans 70/45#
50 Burpee Box Jump Overs 24/20″
1k Row
WOD Notes: TD = 10-15 minutes. Pick a DB that you can get through the HSC in 3-4 sets (shouldn’t take more than 4 minutes). You don’t have to face the box for the burpee box jump overs. We will have rowers set-up outside since it’s supposed to be really nice out!
Conditioning
For Time
200 Double Unders
50 Burpees
40 Thrusters 115/75#
30 Overhead Lunges 115/75#
1200m Run
WOD Notes: TD = 15-20 minutes. DU scale = 400 singles. You may scale OH lunges to front rack lunges if OH mobility is limited, but go a little heavier than your thruster weight if you choose that option. Thrusters should be able to be completed in 2-3 sets. 
