Blog

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

10/8/2017 – WOD

Open Gym: 11-1pm

Team Rage – 2nd Place at the Wayerbacher Brew Comp!

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

10/5/2017 – WOD

Strength
Snatch (full) – 1 rep every 1:00 for 12 sets @ 90% (12 reps)

Conditioning
3 Rounds For Time With a Partner
250m Partner Sled Drag 120/80#
40 Bench Press @ 70%
100/80 Cal AD Bike (60/40 Assault)

WOD Notes: TD = 20-28 min. The sled drag should be a slow jog the entire time & you shouldn’t have to walk much of it. Put less weight on the sled if you can’t run each round. You should switch every 5 reps on the bench press (4×5 each/rd). For the bike, you can switch every 25/20 cals & these should be treated as sprints. Benches should be set-up during the “strength” to minimize transition time.

Assistance
a) DB/plate Lateral/Side/Rear Delt Raises – 3×12 (do all 3 exercises as superset)
—Lower weights down slow.
b) One Arm Farmers Carry – 3x100m (50m each arm – use 35-40% of DL)
—Use straps if you have them.

10/4/2017 – WOD

Strength
Clean n Jerk (full) – 1 rep every 1:00 for 12 sets @ 90% (12 reps)

Conditioning
9-15-21-27 Reps of:
Overhead Squat 125/85#
T2B
Row (cals)

WOD Notes: TD = 10-16 min. OH squats should be unbroken every round and be challenging for the rd of 27. Do front squats if OH mobility is limited. T2b scale = 5/10/15/20 by rd if you have trouble linking or knee above hips (same rep scheme).

Assistance
a) Bulgarian Split Squats (front rack) – 4×6 each leg (60% of FS)
—rest 60 sec between legs
b) DB Bent-over Rows – 4×10 (each arm – pause at top)
c) GHD Sit-up Hold – 3×60 sec (advanced hold weight on chest)

10/3/2017 – WOD

Strength
Push Press – 8×3 @ 90%
—Do 1 set every 1:15

Conditioning
10 Min AMRAP
5 Ring Muscle-ups (RX+ = 7) OR 7 GI Janes
10 Deadlifts 245/165# (50%)
50 Double Unders
—Rest 1 minute then immediately into…
Ski Erg: 6 Min AMRAP For Total Cals (Teams of 2 or 3)
—Switch every 30 seconds. These should be sprints!

WOD Notes: TD = 4-6 rd / 70-140 cals. DU scale = 75 singles or 25 DU. You may scale # of MU to 2-4 if you can’t link them yet.

Assistance
a) RDL (clean grip) – 6×4 @ 75-77% of DL
b) One Arm High Pulls – 5×10 (same weight as last wk)
c) Hollow Hold (Flutter Kicks + over/under) – 5×1 min
—rest 60 sec between sets

10/2/2017 – WOD

Strength
Back Squat – 8×3 @ 88% (24 reps)
—Do 1 set every 1:15 min. Make a small jump compared to last wk.

Conditioning
4 Rounds For Time
10 DB Burpee Ground to OH 45/30#
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
400m Run

WOD Notes: TD = 14-20 min. RC scale = climb with legs both reps to 15/12ft or 6 up/downs each round (stay in a strict plank position & use arms only).

Assistance
a) Strict C2B Pull-ups – Accumulate 80 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×20 sec (heavier than last wk)
—Rest 40 sec between sets

10/1/2017 – WOD

Open Gym: 11-1pm