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3/3/2020 – WOD

By WOD

Strength
Every 3:30 x 5 Sets
a) Deadlift – 5 Reps @ 77-80%
b) DB Bench Press – 8 Reps (5 sec eccentric)
c) One Arm High Pulls – 8 (each arm)

Conditioning 
12 Min Clock – 5 Rounds
6 Clean n Jerk 185/125#
12 T2B
*Max Cals on the Rower in remaining time

WOD Notes: Record time for the couplet & # of cals on the rower. You should be able to have at least 3 min to row at the end. T2B sub = toe through rings, lying leg raises against rig, or knee ups.  CnJ weight = 60%.

Assistance
30 Sec Hollow Rock + 15 Sec Hollow Hold – 8 sets
—rest 30-45 sec between

3/2/2020 – WOD

By WOD

Strength
Every 3:30 x 5 Sets
a) Back Squat – 5 reps (1st 3 reps = 5 sec eccentric) @ 75%
b) DB One Arm Bent-over Rows – 10 reps each arm
c) DB Reverse Flies – 12 reps

Conditioning
15 Min AMRAP
6 Bar Muscle-ups (sub: 6 GI Janes)
12 Box Step-ups (2) 50/35# DB to 20″
250m Ski

WOD Notes: Goal is 5+rds. Hold DB on the shoulders for the box step-ups & you must stand on top of box to finish each rep. You must do all 6 reps with one leg before switching (leave foot on box the entire time). 

Assistance
Weighted Plank – 8 sets: 45 sec on / 45 sec off

2/29/2020 – WOD

By WOD

Conditioning – 30 Min Clock (Partner WOD’s)
8 Min AMRAP
1000ft Versa Climber
Max Legless Rope Climbs 15ft  (sub: w/ legs or C2B/chin over bar pull-ups)
—rest 2 minutes
8 Min AMRAP
80 Front Rack Lunges 165/115#
Max Burpees to Target
—rest 2 minutes
For Time
50 Dball Over Shoulder 125/80#
250m Partner Sled Drag 90/60#

WOD Notes: Record Versa Time. # of RC or PU. # of Burpees. Time for WOD #3. So 4 total scores. This WOD is “you go, I go” except for the burpees & the sled drag. Make sure to wear warm clothing for the sled drag!

2/27/2020 – WOD

By WOD

Strength
Every 3:30 x 5 sets
a) Deadlift – 6 reps @ 70-75% (you may touch n go, but no bouncing)
b) Bar Dips: 8-10 reps   (sub: HR Push-ups)
c) DB Alternating Curls: 20 reps (10 each arm)

Conditioning (14 min cap)
For Time
10 Devil Press 45/30#
20/17 Cal Ski
15 Devil Press 45/30#
30/25 Cal Ski
20 Devil Press 45/30#
40/32 Cal Ski

WOD Notes: Devil Press should be about 5# lighter per DB than normal, so you should be able to move through them quicker! 

Assistance
a) L-Sit/Tuck (Pegboard) – Scissor kick your feet with knees bent for 30 sec x 6 sets
b) DB Reverse Flies – 3×20

2/26/2020 – WOD

By WOD

Strength
Every 3:30 x 5 sets
a) Back Squat: 6 reps @ 70%+
b) Strict Pull-ups (supinated): 6-10 reps (sub: 3-4 negatives)
c) Standing Tricep Extensions (1) DB: 10 reps

Conditioning
5k Row For Time w/ a Partner
*Max T2B while your partner rows. (RX+ = 1 max set each rd)

WOD Notes: Switch every 500m, so each person will row 5x500m. These are meant to be near sprints! DO NOT hold back! Record 2 scores = 5k time & T2B reps. T2B sub = toe through rings or knee above hips. The T2b are meant to be an active “filler” where it won’t tax you metabolically & you’ll be able to get core work in while you’re resting.

Assistance
Banded Leg Curls – 4×20 each leg or GHR (5×12)

2/25/2020 – WOD

By WOD

Strength
Clean n Jerk – 1 EMOM for 10 sets @ 70%+
—Work up to a heavy single

Conditioning (14 min cap)
3 RFT
100 Double Unders
5 Wall Climbs  (RX+ = 96ft HS Walk)
1 RD Heavy “DT” 185/125#

WOD Notes: Goal is to avg 4 min rounds. 1 min for DU + 1 1 min for WC + 2 min for DT. DT = 12 DL + 9 Hang power clean + 6 jerks. You should have to break this up a lot except for the jerks!

Assistance
Hollow Rocks – Tabata for 10 rounds

2/24/2020 – WOD

By WOD

Strength
Snatch – 1 EMOM for 12 Min. Build to a heavy single by the end (90%+). If you feel strong go for a PR. Squat is preferred if you have the mobility.

Conditioning (19 min cap)
3 Min AMRAP
15/11 Cal Assault Bike
5 Power Snatches 135/95#  (Rx+ = 155/105#)
Max Wall Balls 20/14#
—rest 1 min
***Repeat until you hit 150 Wall Balls. If you finish in under 19 min, build to a heavy power snatch in remaining time.

WOD Notes: You will have to average 30 wall balls every round if you want to finish under the 19 min cap. You should have about 75-90 sec/rd on the wall balls so try to hang on for big sets!

Assistance 
Weighted Plank – 10 sets: 30 sec on / 30 sec off

2/22/2020 – WOD

By WOD

Conditioning
25 Min Running Clock (w/ partner)
Every 5 min do: (5 sets total)
30 Thrusters 115/75#
30 T2B
Max Cal Ski

WOD Notes: Score = total cals. Every 5 minutes you will stop skiing & begin another set of 30 thrusters + 30 T2B with a partner. Goal is to have about 2-2:30 min to ski each round. You may break up ski anyway you’d like each round.

Sunday Open Gym: 11am-1pm