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5/23/2024 – WOD

Strength
Hang Power Snatch – 3 Every 1:15 x 5, 2 EMOM x 5, 1 EMOM x 5
—Start @ 65% & build to a heavy single by the end.

Conditioning
5 RFT
15 Goblet Squats 70/50#
10 C2B Pull-ups  (RX+ = 12)
10 DB Bench Press (heavy)
20/16 Cal Row

WOD Notes: This WOD is somewhat of “Murph” Prep, but way less reps & heavier weight. Goal is sub 20 minutes. Go as fast or as slow as you want today.

Assistance
a) Barbell Bent-over Rows (supinated) – 5×10
b) L-SIt/Tuck – 20 Sec on / 40 Sec off x 10 Sets

Announcement: We are doing the Hero WOD “Murph” Monday May 27th. There will only be 7am & 8:30am heat times. Please arrive at least 15 minutes early to warm-up on your own! In case you don’t know what “Murph” is:
For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

5/22/2024 – WOD

Strength
a) RDL – 5×8 @ 65-70% (use straps)
b) Dips (Bar/Ring) – 5×8 (slow eccentric)
—Superset a/b every 3:30. Use a weight or band if necessary for part (b). Partner up to save time on cleanup.

Conditioning
For Time
50/40 Cal Ski
40 Box Jump Overs 24/20″
400m Sandbag Carry 125/90#
40 Box Jump Overs 24/20″
50/40 Cal Ski

WOD Notes: Goal is 14-19 minutes. The Carry is 200m on shoulder & 200m bearhug. You should try to do the entire 400m without dropping the bag/ball. 

Assistance
a) 25 GHD Sit-ups + 25 Sec GHD Hold x 4 Sets
b) DB Reverse Flies – 4×15

5/21/2024 – WOD

Strength
a) Hang Power Clean – 4×3 @ 80%+, 2×2 @ 85%, 2×1 @ 90%+
b) DB Strict Press – 4×10 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either the cleans or 10 DB strict press following that pattern. Work up to a heavy single.

Conditioning “20 Min Cap”
10 RFT
3 Clean n Jerk (increase after round 5)
10 T2B
12/10 Cal Assault Bike

WOD Notes: Goal is sub 20 minutes just like yesterday. You may let the monitors accumulate in calories each round, so no need to reset them each round. BB weights = (65/75%) m: 185/215#, f: 125/145#. T2B sub = T2R, scale reps to 8 each round, hanging knee raises, or incline leg raises on bench.

Assistance
a) Tabata 10 Rounds: Hollow Rocks / Hollow Hold —alternate by rd
b) One Arm High Pulls – 4×10 each arm

5/20/2024 – WOD

Strength
a) Front Squat – 5×5 @ 75-80%
b) DB Lateral Raises – 4×12
—Superset a/b every 3:30. You may build to a heavy set of 5 for part (a), 

Conditioning “20 Min Cap”
5 RFT
400m Run
10 Single Arm Devil Press 70/50#
16 Single Arm OH Walking Lunges 70/50#

WOD Notes: Goal is to get under the 20 min cap. If you don’t have the OH mobility, you hold a DB in the front rack & do the lunges. You will take 8 steps out with Right arm & 8 steps back with Left arm for the walking lunges. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over – 5×10 heavy

5/18/2024 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Ski
20 Wall Walks
40 C2B Pull-ups
50 Deadlifts (increase by rd)

WOD Notes: Goal is to get under the 45 min cap. WW sub = 8-10 shoulder taps/WW or scale the reps down to 6-8 each. C2B sub = chin over bar or banded pu. DL = (45/55/65% by rd). First weight should be really light to where you’re doing quick 5’s back and forth. 

5/16/2024 – WOD

Strength
a) Snatch – 1 Every 30 Sec x 10 Sets, 1 EMOM x 10 (build to a heavy single)
—One set every 75 sec, starting at 65% & work up to a heavy complex
b) Hex Bar Deadlift – 5×8 @ 70%+
c) DB Bent-over Rows – 4×10 (each arm, slow eccentric)
—Choose either a or b/c together

Conditioning
2024 Age Group Semi Final WOD #4
30 Power Cleans 115/75#
30 T2B
30 Thrusters 115/75#
—Rest 2 minutes
20 Power Cleans 125/85#
20 T2B
20 Thrusters 125/85#
—Rest 1 minute
10 Power Cleans 135/95#
10 T2B
10 Thrusters 135/95#

WOD Notes: The actual Semi Finals WOD was just the 30/30/30, but I added in the other 2 parts since the 30/30/30 should take less than 7 minutes. Cleans should feel super light to where you can touch n go at least 5 at a time. Thrusters should also feel light to where you can do them in 3-4 sets. T2B sub = T2R, knee raises, or incline leg raises.

Assistance
a) L-Sit/Tuck (Pegboard) – 40 Sec x 6 Sets
b) DB Lateral Raises – 4×12 (slow eccentric)

5/15/2024 – WOD

Strength
a) Power Clean – 4×2 @ 80%+, 4×1 @ 90%+
b) DB Bench Press – 4×10 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either the cleans or 8 DB BP following that pattern. Work up to a heavy single.

Conditioning
18 Min AMRAP w/ Partner
10 Dball/Bag over Shoulder 150/115#
30 Push-ups
24/20 Cal Assault Bike

WOD Notes: Goal is 6+ Rounds. Dball/bag should be heavy. Use a band or elevate hands on a bench if the Push-ups are too difficult to maintain a stiff midline. You will work at the same time on the Push-ups. Try to sprint the bike each round!

Assistance
a) 20 GHD Sit-ups + 20 Sec GHD Hold x 5 Sets
b) DB Reverse Flies – 4×15

5/14/2024 – WOD

Strength
a) Shoulder Press – Work up to a heavy single quickly, then 3×8 @ 70%
b) One Leg RDL – 5×6 each leg (heavy)
—18 Min Clock to get this work done. Superset a/b as needed. Use (2) KB/DB for part (b).

Conditioning
3 RFT
15 Push Jerks 165/110#
100 Double Unders
75m Farmers Carry + 450m Run + 75m Farmers Carry 70/53# KB’s

WOD Notes: Goal is 15-19 minutes. PJ = 60% (should be done in 1-2 sets). DU sub = 50 DU, 150 singles, or 200ft versa. FC = Walk to the “Evoqua Sign” then run to the 600m mark & back to the “Evoqua Sign”. Pick up KB/DB & walk back into Rage. 

Assistance
a) Hollow Rocks/Russian Twists (alternate by set) – 30 Sec on / 30 Sec off x 10 Sets
b) One Arm High Pulls – 4×12 each arm

5/13/2024 – WOD

Strength
a) Back Squat – Work up to a heavy single or 5×5 @ 75-80%
b) DB Pull-over – 5×10 (3 sec eccentric – heavy)
—18 Min Clock to get this work done. Superset a/b as needed. Go for a PR if you feel strong!

Conditioning
5 RFT
10 Front Rack Lunges 165/110#  (RX+ = 185/125#)
1 Rope Climb 15ft
10 Lateral Burpees over Bar
1 Rope Climb 15ft

WOD Notes: Goal is 12-16 minutes. FRL should get challenging after the first 3 rds. RC sub = climb 10-12ft, 7 RR, 1 strict up/down (no legs), 2 heavy pulleys. Try to jump over the bar for the burpees unless you physically can’t. 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Seated (slight incline) Bicep Curls – 4×12

5/11/2024 – WOD

Conditioning
30 Min AMRAP – 3 RFT w/ Partner
40 Thrusters (m: 115/135/155#, f: 75/95/105#)
40 C2B Pull-ups 
400m Sled Drag 180/135#
***Max Clusters in remaining time 185/125#

WOD Notes: Goal is to have a few minutes to accumulate heavy clusters at the end. Sled drag should be heavy to where you have to actually walk most of it! C2B sub = chin over bar or banded pu.