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5/1/2025 – WOD

Strength
a) Hex Bar Deadlift – 5×6 @ 75%+ (you may touch n go)
b) DB Lateral Raises – 5×10 (pause + slow eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a). You may use a barbell if necessary.

Conditioning
5 RFT
6 Strict Pull-ups  (RX+ = 3-4 Bar MU)
50ft DB Walking Lunges (2) 60/40# DB’s  (RX+ = 70/50#)
6 Strict Pull-ups  (RX+ = 3-4 Bar MU)
20/16 Cal Ski (sprint)
—Rest 1 minute between rounds

WOD Notes: Goal is to be under 2:30/Rd. PU sub = banded pu or lat pulldown (pulley). You must hold the DB’s at your side for the lunges. The lunges are 25ft (4.25 mats) down & 25ft back. SPRINT the ski! 5:30am class can stagger the start 2 minutes so everyone can use a ski erg (have faster athletes go first). This WOD is going to be grippy & lots of Lats.

Assistance
a) L-SIt/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Bicep Curls – 5×10 (heavy)

4/30/2025 – WOD

Strength
3 Position Clean + 1 Jerk x 5 Sets (1 Set Every 2 Minutes)
—Hang + Low Hang + Floor + 1 Jerk. Start @ 70% & build to a heavy complex. Squat reps as needed & take extra rest if needed towards the last set. Try to go a little heavier than last wk.

Conditioning “20 Min Cap”
For Time
1-2-3-4-5-4-3-2-1: Clean n Jerk 225/155# (75%)
3-6-9-12-15-12-9-6-3: T2B
***10/8 Cal Bike after each round

WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors after each round, so you will be finished when you hit 90/72 Calories. CnJ should feel heavy to where you have to take a few extra seconds between reps. T2B sub = T2R or hanging knee raises.

Assistance
a) GHD Sit-ups – 5×18 (weighted) -rest 45 Sec between
b) DB Seal Rows – 5×8 (pause each rep – heavy!)

4/29/2025 – WOD

Strength
a) Bench Press (w/ 3″ Board) – 5×4 @ 80%+, 1xME @ 70% (no board)
b) One Arm Farmers Carry – 3×100 Yards (heavier than last week!)
—Superset a/b every 3:30. For part (b), it’s 50 yards out to far curb w/ right arm & 50 yards back with left arm. Girls should be using 70#+ minimum on the carry & guys should be using farmers handle w/ 45# plates on each side minimum!! Use straps if necessary.

Conditioning “20 Min Cap”
3 RFT w/ Partner
200m Sled Drag 180/135#
16 Wall Walks
50 DB Snatches (increase by Rd)

WOD Notes: Goal is to get under the 20 min cap. This WOD is “you go, I go”, but you will drag the sled at the same time. No Biking allowed! The sled drag is forward to the curb of the next parking lot entrance (past the “Evoqua” Sign) & backwards back into Rage. WW sub = 8 Shoulder taps/WW. You don’t have to alternate arms for the DB Snatches. DB weight = M: 60/70/80#, F: 40/50/60#.

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Rounds
b) EZ Bar Skull Crushers – 5×8 (heavy)

4/28/2025 – WOD

Strength
a) Back Squat – 5×8 @ 70%+ (build to a heavy set of 8)
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 4 minutes. Try to go heavier than last wk.

Conditioning “16 Min Cap”
75 Burpee Box Jump Overs 24/20″ For Time
***Every 2 Minutes, starting at 0:00 do a 18/15 Cal Row

WOD Notes: Goal is to finish under the 16 Min Cap. If you don’t have a Dr’s Note, you must jump (no stepping). Use a smaller box if necessary. Reset the monitors each round. 

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Pull-over (2 DB’s) – 5×8 Heavy

4/26/2025 – WOD

Conditioning
For Time w/ Partner
100/80 Cal Ski
50 C2B Pull-ups
40 Power Snatches 135/95#
150 Wall Balls 30/20# to 10/9.5ft
40 Power Snatches 135/95#
50 C2B Pull-ups
100/80 Cal Ski

WOD Notes: Goal is sub 35 minutes. The entire WOD is “you go, I go”. Break up the work as needed. C2B sub = chin over bar, banded pu, or lat pull-down (pulley). 

4/25/2025 – WOD

Strength
a) Back Squat – 1×5 @ 70%, 2×3 @ 80%, 5×1 @ 85%+
b) Bench Press (Yukon Bar) – 5×5 @ 80%
c) Strict Pull-ups – 5×10 or 5×5 (5 Sec negatives)
––Find a heavy single for part (a). Don’t go for PR.

Conditioniong
EMOM x 10 – 1 Lap Heavy Prowler Push 
—-Should take about 15 Sec each lap

4/24/2025 – WOD

Strength
a) Hex Bar Deadlift – 5×8 @ 70%+ (you may touch n go)
b) DB Bicep Curls – 4×12 (heavy)
—Superset a/b every 3:30. Use 2 Db’s for the curls.

Conditioning
5 RFT
400m Run
1 Rope Climb 20ft (no jump)
10 FR Box Step-ups 135/95# (20″ box)

WOD Notes: Goal is 15-19 minutes. RC sub = Climb to 15ft, 10 Ring Rows or 2 up/downs. Use a BB for the step-ups & hold in the front rack (should be challenging for 10 reps). If you have a Dr’s Note for not being able to run, you can bike 1000m each round. 

Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Lateral Raises – 4×12 (heavy)

4/23/2025 – WOD

Strength
3 Position Clean + 2 Jerks x 5 Sets (1 Set Every 2:30)
—Floor + Low Hang + Hang + 2 Jerks (Push + Split). Start @ 65% & build to a heavy complex. Squat reps as needed & take extra rest if needed towards the last set.

Conditioning “20 Min Cap”
12 RFT w/ Partner (interval)
5 Hang Clean (start @ 65% & Increase every 2 rds each)
5 Push Jerks 
15/12 Cal Row

WOD Notes: Goal is to get under the 20 Min Cap. You will need to avg 1:40 rds to finish under 20 Min. RX Weights = M: 175/195/215#, F: 115/135/145#. You should be able to go unbroken on all 10 BB reps, but should feel real challenging by the 3rd weight. Use the same weight for both the HC & PJ. SPRINT the row!!!

Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 45 Sec between
b) DB Seal Rows – 5×10 (heavy)

4/22/2025 – WOD

Strength
a) Bench Press (w/ 3″ Board) – 5×5 @ 80%, 1xME @ 70% (no board)
b) One Arm Farmers Carry – 3×100 Yards (heavy!)
—Superset a/b every 3:30. For part (b), it’s 50 yards out to far curb w/ right arm & 50 yards back with left arm. Girls should be using 70#+ minimum on the carry & guys should be using farmers handle w/ 45# plates on each side minimum!! Use straps if necessary.

Conditioning
15 Min AMRAP
12 Burpees to Target
9 T2B
6 Sandbag/Ball over Shoulder 150/115#

WOD Notes: Goal is 6+ rounds. Use the same pull-up bar for the burpees & T2B if possible (height should be just above reach). Sandbag/ball should be heavy since it’s only 6 reps/Rd. Larger classes (5:30am) can share a bag/ball if necessary. 

Assistance
a) Tabata Hollow Rocks – 30 Sec on / 30 Sec off x 10 Rounds
b) EZ Bar Skull Crushers – 5×10 (heavy)

4/21/2025 – WOD

Strength
a) Back Squat – 4×10 @ 70%+ (build to a heavy set of 10)
b) One Arm High Pulls – 4×12 each arm
—Superset a/b every 4 minutes. 

Conditioning “20 Min Cap”
5 RFT
60 Double Unders
20 Russian KB Swings 88/70#
25/20 Cal Bike

WOD Notes: Goal is 15-19 minutes or get under the 20 Min Cap. DU sub = 30 DU or 100 singles. Try to use a heavy KB for the swings & do them unbroken.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Pull-over (2 DB’s) – 5×10 Heavy