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3/17/2018 – WOD

By WOD

Conditioning
“Open WOD 18.4”
21-15-9 reps of:
Deadlifts 225/155#
HSPU
Then:
21-15-9 reps of
Deadlifts 315/205#
50ft Handstand Walk

***Masters 55+ Rx will do Push Presses 95/65# instead of HSPU & 10 HSPU instead of Handstand Walks

3/15/2018 – WOD

By WOD

Strength
Clean n Jerk – 10 min running clock: 2 EMOM for 6 minutes (12 total reps) @ 77-80% of CnJ, then work up to a heavy single for the remaining time left (90%+)
—1 Pwr CnJ + 1 full CnJ

Conditioning
18 Min AMRAP (with a partner)
100/80 Cal Air Dyne (60/40 assault)
80 Russian KB Swings 88/70#
60 Shoulder to Overhead 155/105#

WOD Notes: TD = 2 rds. You should switch every 25/20 cals on the bike, which they should be sprints. You may break up the swings/jerks anyway you’d like.

Assistance
a) Banded Dball Carry (march in place) – 4×60 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes

3/14/2018 – WOD

By WOD

Strength
Snatch – 10 min running clock: 3 EMOM for 6 minutes (18 total reps) @ 77-80% of PS, then work up to 90% for the remaining 4 minutes.
—2 PS + 1 full snatch

Conditioning
For Time
12 Thrusters 115/75#
9 Power Snatches 115/75#
20/15 Cal Ski
18 Thrusters 115/75#
12 Power Snatches 115/75#
20/15 Cal Ski
24 Thrusters 115/75#
15 Power Snatches 115/75#
20/15 Cal Ski

WOD Notes: TD = 10-16 min (18 min cap). Thruster & PS weight should be the same unless there is a huge difference between the 2 lifts (have the coach switch weights for you). Thrusters should be unbroken the first set, but will have to be broken up the 2nd/3rd rounds. Snatches can be quick singles. Please save the weights!!!! Use a 15# bar if your weight is light!

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 3×15 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 3×20 (3 sec count down + 3 sec count up)

3/13/2018 – WOD

By WOD

Strength
a) Bench Press – 6×4 @ 77-80% (1 sec pause on chest – heavier than last wk)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together

Conditioning
13 Min AMRAP
4 Dball Over Shoulder 150/100#
8 HSPU (Rx+ = Strict)
15/12 Cal Row

WOD Notes: TD = 5-7 rd. HSPU scale = 8 DB Push Presses (should feel somewhat challenging for 8 reps, but unbroken every round).

Assistance
RDL – 4×10 @ 65% of DL

3/12/2018 – WOD

By WOD

Strength
a) Back Squat – 6×4 @ 80-82% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×7 (focus on slow eccentric)

Conditioning
15 Min AMRAP
12 Burpees
42ft One Arm (right) DB Overhead Lunges 50/35/20#
10 C2B Pull-ups
42ft One Arm (left) DB Overhead Lunges 50/35/20#

WOD Notes: TD = 5-8 rd. The WOD will start with everyone down by the rowers. You will do 12 burpees, then lunge 7 mats towards the rig, do 10 C2B PU, then lunge back to the starting position. You do not have to jump (leave the ground) for the burpees, since we just did 18.3. Focus on keeping front chin vertical on the lunges & locking out arm while gluing it to your ear when it’s overhead. C2b scale = chin over bar or ring rows. Some athletes are doing 18.3 tomorrow, so classes will lunge 3.5 mats twice each round to stay away from the rig.

Assistance
a) Strict Chin-ups – 10×3 (heavy), accumulate 30 reps (if you can’t use weight), or 10 negatives
b) Weighted Plank: 10 sets: 3o on / 30 off (heavier than last week)

3/10/2018 – WOD

By WOD

Conditioning
Open WOD 18.3
2 Rounds For Time:
100 double-unders
20 overhead squats 115/75#/55#
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35#/20#
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

WOD Notes: First heat will start at 8:20am. Remember you are responsible for warming up on your own. Make sure to warm-up your shoulders and calves as these will get taxed the most. Good luck to everyone who is competing today!