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7/29/2017 – WOD

By WOD

***8am Open Gym. 9am & 10am classes!

Conditioning
For Time
1 Legless Rope Climb 20ft or 1 Pegboard Ascent
800m Run
1 Legless Rope Climb 20ft or 1 Pegboard Ascent
30 Power Snatches 135/95#
1 Legless Rope Climb 20ft or 1 Pegboard Ascent
60 Wall Balls 30/20# To 10/9.5ft
1 Legless Rope Climb 20ft or 1 Pegboard Ascent
90/70 Cal AD Bike (50/30 Assault)

WOD Notes: TD = 18-25 min. RC scale = legless to 15/12ft, climb with legs, or 3 up/downs. PS = 60% of PS. WB should be a little heavier than normal, however make sure you can string at least 10 reps per set & throw to the same height each rep. Large class will have to stagger the start 2-3 minutes to account for bikes. Make sure advanced athletes go in first heat.


7/28/2017 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 85%
—Stamina = 50 Back squats for Time at 59% of 1RM (little heavier than Fri)
b) One Arm Press – establish your new 10 rep max in 3 sets for each arm

Conditioning
Make-up/Skill Day!

REMINDER
Tomorrow’s Schedule (Saturday)
8am Open Gym
9am & 10am Classes
11-3pm Open Gym

7/27/2017 – WOD

By WOD

Strength
a) Snatch (full) – 2 every min for 10 min @ 60-80%, then 1 every min for 5 min @ 80-90%
—15 min total. 25 total snatches
b) One Arm High Pull – 10 rep max in 3 sets for each arm (try to use 5# heavier)
—Do this after the WOD

Conditioning
3 Rounds For Time
90 Double Unders
20 Strict HSPU OR 30 Push-ups (deficit – hands on 45# bumpers)
10 Tire Flips

WOD Notes: TD = 10-16 min. Push-up scale = elevate hands on a bench & keep a strict plank position through the entire range of motion. You may scale reps on the strict HSPU. No kipping allowed.

Announcement: This Saturday will be Open Gym at 8am + classes at 9am & 10am!


7/26/2017 – WOD

By WOD

Strength
Clean (full) + 2 Split Jerk (hold bottom of dip for 1 sec on 1st jerk) – 7 sets. One every 90 sec.
—Start @ 70% & work up to 90% by the last set. Try to go heavier than last wk.

Conditioning
20 Min AMRAP
6 Power Clean 185/125#
6 Front Squat 185/125#
6 Push Jerk 185/125#
15 T2B
25/20 Cal Row

WOD Notes: TD = 4-5 rd. BB weight = 60% of CnJ. You should do 5 singles on the PC, then rest a few seconds then do the 6 FS/6 PJ unbroken. T2B scale = 15 knee above hips or 15 hollow rocks.


7/25/2017 – WOD

By WOD

Strength
a) Deadlift – 4×5 @ 79% OR 50 Reps for Time at 54% (Stamina)
—No touch n go reps for the 5×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press – 3 sets max reps (each arm) @ 100% 10 rep max

Conditioning
Complete 8 Rounds For Time (with a partner – interval style)
8 Ring Muscle-ups or 10 GI Janes
400m Run
120ft Prowler Push (heavy – 2 laps)
—Partner B will go as soon as partner A starts prowler push. Continue remainder of WOD like this.

WOD Notes: TD = 2:30-3:15/rd. Scale the run to 250m if you can’t run a 400m in under 2 min. MU scale = max reps in 45-60 sec. 3 athletes (all on diff teams) will stagger every minute to account for the 3 prowlers. Prowler should feel heavy, but you should still be able to finish the 2 laps in under 30-40 sec. 1 lap = length of rage.


7/24/2017 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 85%
—Stamina = 50 Back squats for Time at 57% of 1RM (little heavier than Fri)
b) One Arm High Pull – 3 sets: max reps each arm @ 100% 10 rep max

Conditioning
15 Min AMRAP
6 Sandbag/Dball Squats 150/100#
9 KB Swings 70/53#
12 Burpees

WOD Notes: TD = 7-10 rd. You must bearhug the bag/ball with arms around. You should be able to consistently move throughout the WOD. Only rest should be between burpees & sandbag squats.


7/22/2017 – WOD

By WOD

Conditioning
Complete With a Partner For Time
400m Partner Sled Drag 135/95#
200 Double Unders
50 C2B Pull-ups
20 (3 Hang Power Snatches + 6 OH Lunges) 135/95#
50 C2B Pull-ups
200 Double Unders
400m Partner Sled Drag 135/95#

WOD Notes: TD = 17-25 min. You may break up the work anyway you’d like. Try to partner with someone of similar ability. DU scale = 300 singles or 100 DU. You may work at the same time for the DU only. C2b scale = chin over bar or knee assisted PU. HPC = 65% of max. If OH is limited, you may do front rack lunges.

7/21/2017 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 82.5%
—Stamina = 50 Back squats for Time at 55% of 1RM (little heavier than Mon)
b) One Arm Shoulder Press – 3 x 10 each arm @ 100% 10 rep max

Conditioning
Make-up/Skill Day!