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9/12/2018 – WOD

Strength
3 Hang Snatch – 1 set every 90 sec for 6 sets
—Hang on for all 3 reps & stay between 75-85% for all 6 sets

Conditioning (20 min cap)
For Time
50/40 Cal Row
25 Power Snatches 95/65#
50 Thrusters 95/65#
25 Power Snatches 95/65#
50/40 Cal Row

WOD Notes: TD = 12-17 min. The BB should feel light for the snatches & thrusters. You should be able touch n go 3-5 reps at a time on the snatches & do sets of 10 on the thrusters. Please make sure the weight that’s touching the floor weighs more than the empty bar!!

Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×12 (heavy)
b) DB Reverse Flys – 4×15 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 8×15 (30 sec rest between sets)

9/11/2018 – WOD

Strength
a) Shoulder Press – 6×3 @ 85-90% + 1xME @ 50%
b) RDL (barbell 2 legs) – 4×7 @ 65%
—Superset a/b together

Conditioning (18 min cap)
100 Burpees For Time
*EVEN Min = 40 Double Unders
*ODD Min = 5 Dball Over Shoulder 150/100#

WOD Notes: TD = 10-16 min. WOD starts with DU. DU scale = 20 DU (don’t spend more than 30 sec) or 60 singles. Dball should take 25-30 sec each round and feel heavy, so scale reps and go heavier if possible.

Assistance
Hollow Rocks – 30 on / 30 off for as long as possible (max of 10 sets)

9/10/2018 – WOD

Strength
a) Back Squat – 7×3 @ 82-87%
b) One Arm High Pulls – 5×8

Conditioning
3 RFT:
20 T2B
30 Wall Balls 30/20# to 10/9ft
40/32 Cal Bike (25/18 cal assault)

WOD Notes: TD = 11-16 min. T2B scale = toe to ring or scale t2b to 8-12 if you have trouble linking. Wall Balls should be done in 1-3 sets per round.

Assistance
a) Strict Pull-ups (narrow grip) – 5×8 or accumulate 15 negatives
b) Weighted Plank – 10 sets: 2o sec on / 20 sec off

9/8/2018 – WOD

Conditioning (complete with a partner)
10 Min AMRAP
10 DB Burpee DL (2) 45#/30#
Max Cals on Rower
—Rest 2 minutes
10 Min AMRAP
Run 150m
Max DB Hang Snatches (2 arm) 45#/30#
—Rest 2 minutes
10 Min AMRAP
20 DB Lunges (2) 45#/30#
Max Cals on Ski Erg

WOD Notes: No TD just do work! For each segment, Partner A will do one movement while Partner B Rows, does Hang snatches, or ski’s. You will switch when Partner A finishes the first movement.

9/6/2018 – WOD

Strength
Clean: Floor + Low Hang + Hang + Split Jerk
—5 sets @ 75-90% (heavier than last wk). One set every 3 min.

Conditioning (15 min cap)
75 Hang Power Clean For Time 165/105# (60%)
*EVEN Min = 1 Rope Climb 20ft (seated)
*ODD Min = 5-8 Strict HSPU (RX+ = 3″ deficit)

WOD Notes: TD = 9-14 min. WOD starts with gymnastic movement. You should be able to get 7-10 HPC each round. Weight should feel moderately heavy to where you have to pull under instead of muscle cleaning. RC scale = climb to 12-15 ft, 2 up/downs, or 3 rope pulleys. HSPU scale = 5 burpees.

Assistance
a) Glute/Ham Raises – 4×15 (advanced – weighted)
b) DB Bicep Curls – 4×12
c) DB Tricep Skull Crushers – 4×12

9/5/2018 – WOD

Strength
Snatch – Floor + Low Hang + Hang @ 70-85% (5 sets)
—One set every 2 minutes. Hang on for all 3 reps. Try to hit a little more than last wk.

Conditioning
For Time
75/60 Cal Bike (40/30 assault)
25 C2B Pull-ups
50 Overhead Squats 135/95#
25 C2B Pull-ups
75/60 Cal Bike (40/30 assault)

WOD Notes: TD = 11-16 min. The bike should take no longer than 4 minutes. C2B Scale = chin over bar or mix in some banded pull-ups. DO NOT scale reps (should be able to do these in less than 2 min). OHS should be done in 3-4 sets. Do front squats if OH mobility is limited.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) DB Reverse Flys – 4×15 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 10×12 (15 sec rest between sets)

9/4/2018 – WOD

Strength
a) Shoulder Press – 6×4 @ 82-85%
b) RDL (barbell 2 legs) – 4×8 @ 60%
—Superset a/b together

Conditioning
4 Rounds (interval style)
12 Push Jerks 175/115#
15 T2B
30/23 Cal Row
—Rest 90 sec between rounds. Score = total time

WOD Notes: TD = 2-3 min per rd. Each round should be 90%+ effort! Jerks should be unbroken but feel tough for 12 reps. T2B should be scaled to 8-10 reps if you have trouble linking & have to do quick singles. You should be under 3 minutes every round, so scale the reps on the T2B if you can’t do this!

Assistance
Hollow Rocks – Tabata for as many rounds as possible

9/3/2018 – Happy Labor Day!

***8am & 9am class + Open Gym 10-11am

Conditioning
25 Min AMRAP – Complete For Time with a Partner
150m Sled Drag 180/100#
20 Back Squat (use rack) @ 70%
40 Burpee Box Jump Overs 24/20″

WOD Notes: TD = 4-5 rd. The sled drag should feel heavy but should be a fast walk. Pull the sled each round until you both touch the building. BS – alternate every 5 reps (you each do 2×5 – should feel kind of heavy). You may work at the same time for the BBJO (20 each – or one partner can do more than the other).