10/15/2017 – WOD
Open Gym: 11-1:30pm
Blog
10/14/2017 – WOD
Conditioning
Complete With a Partner For Time
250m Sled Drag 135/70#
400 Double Unders
50 Clean n Jerks (65%)
40 (4 Burpees + 1 Bar Muscle-up) or 80 GI Janes
250m Sled Drag 135/70#
WOD Notes: TD = 22-30 min. DU scale = 600 singles or 200 DU. You may work at the same time for DU. You should alternate back and forth for the CnJ. You don’t have to squat them. You may work at the same time for the burpee/bar mu complex & GI Janes. Some of you may have to do your burpees away from the rig, depending on the class size. Each partner will do 80 burpees + 20 bar MU or 40 GI Janes each.
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 4×10 (slow tempo up & down)
b) One Arm Shoulder Press – 4×12 (each arm – heavy)
10/13/2017 – WOD
Strength
Back Squat – 9×2 @ 93% (18 reps)
—Do 1 set every 1:15 min. Make a small jump compared to Monday
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – 8×30 sec (rest 90 sec between)
b) Banded Sandbag Bear Hug Walk– 4×60 sec
—Stand on a band and loop it around shoulders
10/12/2017 – WOD
Strength
Snatch (full) – 1 rep every 1:00 for 10 sets @ 92% (10 reps)
—Make a small jump in weight compared to last week
Conditioning
3 Rounds For Time
12 Power Snatches 135/95#
15 C2B Pull-ups (Rx+ = 20)
400m Run
WOD Notes: 10-16 min. PS = should feel fairly light to where you can either do pretty quick singles or touch n go 3-5 reps at a time. C2B scale = chin over bar or ring rows.
Assistance
a) DB Bench Press – 4×12 (heavy)
b) One Arm Farmers Carry – 4x50m (50m each arm – use 40% of DL)
—Use straps if you have them.
10/11/2017 – WOD
Strength
Clean n Jerk (full) – 1 rep every 1:00 for 10 sets @ 92% (10 reps)
Conditioning
For Time
17 Dball over Shoulder 150/100#
6o Wall Balls 20/14# to 10ft
100/85 Cal Row
60 Wall Balls 20/14# to 10ft
17 Dball over Shoulder 150/100#
—Rest 5 minutes
3 Min AMRAP Ring Muscle-ups OR GI Janes
WOD Notes: TD = 15-21 min. Dball scale = less reps (8-12) with the Rx’d weight. WB should be done in large sets (10-25 at a time), so pick appropriate weight.
Assistance
a) Bulgarian Split Squats (front rack) – 3×8 each leg (60% of FS)
—rest 60 sec between legs
b) DB Bent-over Rows – 3×12 (each arm – pause at top)
c) GHD Sit-ups (tempo – 5 sec down) – 4×15
10/10/2017 – WOD
Strength
Push Press – 10×2 @ 92%
—Do 1 set every 60 sec (use rack if necessary)
Conditioning
Complete 10 Rounds With a Partner (relay style)
10 Push Jerk 175/115# (60%)
15 T2B
20/15 Cal Ski
—Partner B will go when Partner A gets to 15/8 cals on ski
WOD Notes: TD = 1:30-2min/rd. Each partner does 5 rounds. This WOD focuses on the upper body compared to yesterdays WOD, which was lower body. If there are more than 8 athletes in a class, those athletes that missed yesterday’s WOD should row instead. Jerks shouldn’t feel heavy the first round, but should start to get challenging by the 3rd rd. T2B should be unbroken every round. If you have trouble linking scale reps to 10/round. Ski Erg is all out!
Assistance
a) RDL (clean grip) – 7×3 @ 77-80% of DL
b) One Arm High Pulls – 5×12 (same weight as last wk)
c) Hollow Rocks – 200 For Time. Scale = 100.
10/9/2017 – WOD
Strength
Back Squat – 9×2 @ 92% (18 reps)
—Do 1 set every 1:15 min. Make a small jump compared to Friday
Conditioning
5 Rounds For Time
8 Front Rack Lunges 185/125# (55% FS)
15 Bar Facing Burpees
20/15 Cal AD Bike (12/8 assault)
WOD Notes: TD = 13-19 min. You may do normal lunges or reverse lunges. Large classes will have to run 2 heats staggering 90 sec.
Assistance
a) Strict C2B Pull-ups – Accumulate 90 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×30 sec (heavier than last wk)
—Rest 30 sec between sets
10/7/2017 – WOD
***Open Gym is from 11-1pm today!
Conditioning
3 Rounds For Time
30 Wall Balls 30/20# To 10/9ft
15 C2B Pull-ups (RX+ = 20)
10 Power Cleans @ 65%
5 Thrusters (same wt as pwr clean)
600m Run
WOD Notes: TD = 18-24 min. WB should be done in 1-3 sets every round. C2B scale = chin over bar, banded strict pu, or ring rows. PC should be 10 singles & thrusters should feel very heavy for 5 unbroken reps.
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 4×8 (slow tempo up & down)
b) One Arm Shoulder Press – 4×10 (each arm – heavy)
10/6/2017 – WOD
Strength
Back Squat – 8×3 @ 90% (24 reps)
—Do 1 set every 1:15 min. Make a small jump compared to Monday
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)
b) Banded Sandbag Bear Hug Walk– 4×60 sec
—Stand on a band and loop it around shoulders