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9/13/2017 – WOD

Strength
Clean n Jerk – 4 reps every 1:30 for 6 sets @ 77-80% (24 reps)
—You must squat 2 out of the 4 reps

Conditioning
For Time
1000m Row
9 Thrusters 135/95#
9 C2B Pull-ups
15 Thrusters 135/95#
15 C2B Pull-ups
21 Thrusters 135/95#
21 C2B Pull-ups
1000m Row

WOD Notes: TD = 13-19 min. Thrusters should be unbroken the round of 9 & 15, but you will have to breakup the round of 21. The weight you use in the WOD, you should be able to do 30 reps unbroken fresh. C2B scale = chin over bar or banded PU. Large classes will have to stagger 4 min apart.

Assistance
a) Bulgarian Split Squats (use BB in front rack) – 4×6 each leg (55% of FS)
—rest 60 sec between legs. 3 sec tempo down.
b) Bent-over DB Rows – 4×10 each arm (pause at the top for a sec)
c) GHD Sit-ups – 3×12 (tempo 5 sec count down)

9/12/2017 – WOD

Strength
Push Press – 6×6 @ 82%
—Do 1 set every 2 min for 10 minutes. Should be touch n go.

Conditioning
Complete For Time With a Partner (25 min cap)
500 Double Unders
60 Dball Over Shoulder 150/100#
300/250 Cal AD Bike (180/120 Assault)

WOD Notes: TD = 18-24 min. DU scale = 200 DU or 800 singles. You may work at the same time for the DU or singles, but the dball/bike you must alternate (one person works at a time). You should alternate one at a time for the dball and switch every 20-25 cals on the bike. There is a 25 min cap, so your score will be total cals if you don’t finish.

Assistance
a) RDL (clean grip) – 5×8 @ 65% of DL
b) One Arm High Pulls – 4×12 (same weight as last mon)
c) Weighted Hollow Hold – Tabata 10 Rounds
—Hold a plate in hands & pinch a light DB between feet

9/11/2017 – WOD

Strength
Back Squat – 6×6 @ 75% (36 reps – no belt)
—Do 1 set every 2 min for 10 min

Conditioning
5 Rounds For Time
10 DB Burpee Ground To OH 45/30#
15 T2B
150m Sled Drag 70/35#

WOD Notes: TD = 15-21 min. Large classes will stagger 90 sec behind. T2B scale (if you can’t link) = 10 reps. If you can’t do one T2B, you will do 20 Hollow Rocks or 20 hang hip above knees. Sled Drag is to the “Marcor” Sign & back, which you should be able to run slow every round!

Assistance
a) Weighted C2B Pull-ups – Accumulate 50 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 8×45 sec (heavy)
—Rest 45 sec between sets

9/10/2017 – WOD

Open Gym: 10am-1pm

9/9/2017 – WOD

***8am Open gym. 9am & 10am classes. Open Gym 11-3pm***

Conditioning
For Time
400m Run
9 Overhead Squats 135/95#
50 Double Unders
1 Rope Climb 20ft
15 Overhead Squats 135/95#
75 Double Unders
2 Rope Climbs 20ft
21 Overhead Squats 135/95#
100 Double Unders
3 Rope Climbs 20ft
400m Run

WOD Notes: TD = 12-18 min. OHS should feel fairly light to where you can go unbroken every round, but the round of 21 should be real challenging. DU scale = 80/100/150 singles by round. RC scale = 8/16/24 ring rows by round.

Assistance
a) Glute Ham Raises or GHD Hip Extensions – 3×15 (weighted)
b) Abmat Sit-ups (weighted) – 4×25

9/8/2017 – WOD

Strength
Back Squat – 5×8 @ 72% (no belt)
—Do 1 set every 2:30 for 10 minutes

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (rings/parallettes) – Accumulate 4 minutes
b) Sandbag Bear Hug Hold + March: 4×60 sec
—rest 90 sec between

9/7/2017 – WOD

Strength
Snatch – 5 reps every 1:45 for 5 sets @ 75% (25 reps)
—You must squat 3 out of the 5 reps each set

Conditioning
3 Rounds For Time
30 Wall Balls 30/20# To 10/9.5ft
20 T2B
10 DB Snatches (alternating) 80/50#
100m Carry with 80/50# DB

WOD Notes: TD = 9-15 min. WB should be done in 2 sets every rd except for the first rd. T2B scale (if you can’t link) = 10-15 reps. DB snatches should feel fairly light to where you can muscle them up without dipping under much. The carry is on the left shoulder to the other side of the street & you must switch to the right shoulder coming back.

Assistance
a) Bench Press (close-grip) – 3×15 (same weight as last wk – heavy for 15)
b) DB/plate Rear Delt Raises – 3×12
—Lay on a bench or hinge forward & bring arms out straight. Lower weights down slow.
c) One Arm Farmers Carry – 250m (125m each arm – use 30% of DL)
—Use straps if you have them

9/6/2017 – WOD

Strength
Clean n Jerk – 5 reps every 1:45 for 5 sets @ 75% (25 reps)
—You must squat 2 out of the 5 reps

Conditioning
10 Rounds (relay style with partner)
6 Ring Muscle-ups OR 10 GI Janes
30/25 Cal AD Bike (assault = 18/12)

WOD Notes: TD = 1:15-2 min / round. Rx+ = 8 MU (Ring or Bar). MU scale = max reps in 45 sec. Partner B cannot start until partner A is done the bike. Each round should be 95%+ effort, so DO NOT hold back!

Assistance
a) Bulgarian Split Squats (use BB in front rack) – 3×10 each leg (50% of FS)
—rest 60 sec between legs. Same as last wk
b) Bent-over BB Rows Supinated Grip – 3×12 each arm (heavy)

9/5/2017 – WOD

Strength
Push Press – 5×8 @ 75%
—Do 1 set every 2:30 for 10 minutes. Should be touch n go.

Conditioning
15 Min AMRAP
15 Cal Row
15 Burpees
15 KB Swings 70/53#

WOD Notes: TD = 4-5 rounds. Record score as total reps. You do not have to jump on the burpees, since we ran a lot yesterday (just stand tall to finish movement).

Assistance
a) RDL (clean grip) – 4×12 @ 60% of DL
b) One Arm High Pulls – 4×10 (same weight as last mon)
c) Hollow Rock – Tabata 10 Rounds

9/4/2017 – Labor Day WOD

Strength
Back Squat – 5×8 @ 70% (no belt)
—Do 1 set every 2:30 for 10 minutes

Conditioning
For Time – Hero WOD “Abbate”
1 Mile Run
21 Clean-and-Jerk 155/105#
800m Run
21 Clean-and-Jerk 155/105#
1 Mile Run

—U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

WOD Notes: TD = 20-30 min. If you can’t run a sub 10 min mile, think about scaling the runs down to 1200/400/1200. CnJ should be around 50% of 1RM and should feel light for quick singles.

Assistance
a) Weighted C2B Pull-ups – Accumulate 40 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken
b) Plank (weighted) – 8×30 sec (heavy)
—Rest 30 sec between sets