Blog

2/3/2018 – WOD

Conditioning
Complete For Time (with a partner)
100 Overhead Squats 135/95#
80/60 Cal Row
100 C2B Pull-ups
80/60 Cal Row
300 Double Unders
80/60 Cal Row

WOD Notes: TD = 22-30 min. One partner works while the other rests except for the DU. Switch every 10 reps on the OH squats. You should switch every 20/15 cals for the rowing & they should be treated like sprints! You may break up PU anyway you’d like but scale if 100 reps will take over 4 minutes between the 2 of you. Scale DU to 150-200 or don’t spend more than 3 minutes on them.

2/2/2018 – WOD

Strength
a) Back Squat – 10(77%), 8(80%), 6(85%), 4(87%), 2(90%)
—Pause on the last rep of each set
b) One Arm High Pulls – 4×12 (slow tempo on way down)

Conditioning
Make-up/Skill Day!

Assistance
a) Bicep Curls + Gun Walk – 4×8 reps (heavier than normal)
b) Lat Pulldown – 4×25 (keep arms straight – lighter band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements

2/1/2018 – WOD

Skill
T2B – Same progressions as last wk, but no max set at the end.

Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 77%, Min 5-8: 2EMOM @ 82%, Min 9-12: 1EMOM @ 87%

Conditioning
Complete 12 Rounds For Time (with a partner)
12 T2B (Rx+ = 15)
10 DB Snatches (alternating) 70/45#
20/13 Cal Ski

WOD Notes: Leave the ski ergs along the wall, since they are already spread out. TD = 1:30-2 min / rd. You should be running from the snatches to the ski ergs! Partner B will start when Partner A gets to 15/9 cals. Each round is 95%+ effort, so don’t hold back. Practice switching the DB midair (should feel pretty light).

Assistance
a) One Arm Shoulder Press – 4×8 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes

1/31/2018 – WOD

Skill
10 sec Handstand Hold + 8 Shoulder Taps + 6 HSPU (kipping or strict)  – 3 sets
—hands should be stacked under shoulders, ribs down, legs together, butt tight. You may scale to just a hold.

Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 75%, Min 5-8: 2EMOM @ 80%, Min 9-12: 1EMOM @ 85%

Conditioning
15 Min AMRAP
5 Bar Muscle-ups
10 Power Cleans 165/105#
5 Ring Muscle-ups
25/18 Cal Bike (15/10 Assault)

WOD Notes: TD = 3-5 rd. MU scale = 2-3 reps or 7 GI Janes (instead of 5 MU). PC = 55-60%.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×8 (work on slow eccentric)
b) Ring Rows – 4×8 (pause at the top)
c) GHD Sit-ups – 4×20  (rest 60 sec between sets)

1/30/2018 – WOD

Skill
Double Unders – 3 Rounds: 30 on / 30 off

Strength
Push Jerk + Split Jerk (use rack) – 10(72%), 8(75%), 6(77%), 4(80%), 2(85%)
—Each set you must do half reps PJ & the 2nd half of SJ.

Conditioning
“Open WOD 15.5” – (compare to 1/25/2016)
27-21-15-9 cals/reps for time of:
Row (cals)
Thrusters 95/65#

WOD Notes: TD = 6-13 minutes. Scaled weights are 65/45#. Click on link above to compare your time.

Assistance
a) RDL (snatch grip) – 4×8 @ 115% of snatch
b) DB Floor Press – 4×8 (same as last wk)
c) Hollow Rocks – Death by Tabata (go as long as possible)

1/29/2018 – WOD

Skill – Rowing
1) Arms only (slight lean back) – 10 pulls
2) Arms + Hinge forward (soft knee) – 5 pulls
3) Full Stroke – Row 20/15 cals

Strength
Back Squat – 10(77%), 8(80%), 6(85%), 4(87%), 2(90%)
—Pause on the last rep of each set. Set of 10/8 is same weight as last wk.

Conditioning
6 Rounds For Time (15 min cap)
5 Dball Over Shoulder 150/100#
10 Burpee Box Jump Overs 24/20″ (open standard)

WOD Notes: TD = 9-14 min. No step-ups allowed. You must jump, so choose a lower box if necessary.

Assistance
a) Strict Pull-ups: 10×5-9 reps every 90 sec
b) Weighted Plank: 8 sets: 45 sec on / 45 sec off (heavier than last wk)

1/28/2018 – WOD

Open Gym: 11-1:30pm

1/27/2018 – WOD

Conditioning
Complete with a partner for time
Run 400m
50 Power Snatches 95/65#
60 T2B
80 Wall Balls 30/20# to 10/9 ft
40 Power Snatches 115/75#
60 T2B
80 Wall Balls 30/20#
30 Power Snatches 155/105#
60 T2B
80 Wall Balls 30/20#
Run 400m

WOD Notes: TD = 28-35 min. First set of PS (very light) should be 2×10 + 1×5 touch n go each. Second set of PS (light) should be sets of 5 touch n go. Last set of PS (heavy) should be quick singles. Scale T2B to 30-40 reps if you have trouble linking or max reps in 3 min. WB switch every 10 reps. Only movement where you work together at the same time are the 2x400m runs. Please SAVE the bumper plates, so watch how you load your barbells!!!!!

1/26/2018 – WOD

Skill – Ring Muscle-up
1) On the ground – Kip + Sit Through
2) On the ground – Hollow Rock + Sit Through
3) On Rings – Hollow/Arch + Hips Through

Strength
a) Back Squat – 10(77%), 8(80%), 6(82%), 4(85%), 2(87%)
—Pause on the last rep of each set
b) One Arm High Pulls – 4×10 (slow tempo on way down)

Conditioning
Make-up/Skill Day!

Assistance
a) Bicep Curls + Gun Walk – 4×12 reps
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements

1/25/2018 – WOD

Skill
T2B – 1) 1o Hollow+Arch 2) 5-8 Hollow+Arch Pull knees up 3) Max set of T2B

Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 75%, Min 5-8: 2EMOM @ 80%, Min 9-12: 1EMOM @ 85%

Conditioning
15 Min AMRAP
15 Deadlift 225/155#
50 Double Unders
25 HR Push-ups
30/23 Cal Bike

WOD Notes: TD = 4-5 rd. DL = 45% of 1RM. DU scale = 25 DU or 75 singles. HR PU scale = elevate hands on a bench/box.

Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes

Announcement: You have until tomorrow to sign-up for the Open! Sign-up sheets are on my desk!