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11/6/2019 – WOD

Strength
Snatch – 2 Power Snatch + 1 Full Snatch
—One set every 90 sec for 7 sets @ 75-85% of full snatch

Conditioning
18 Min AMRAP – Partner WOD
60 Wall Balls 30/20# To 10/9ft
30 Hang Snatches 135/95#
60 DB Bent-over Rows (heavy)
***Complete 500ft Versa Climber at any point each rd

WOD Notes: Goal is 2 rds. You can break up the work anyway you’d like. 3 teams will have to start on the versaclimbers (try to treat them as sprints!). Each athlete will do 30 bent-over rows each arm total per rd & work at the same time!

Assistance
a) DB Bicep Curls – 4×12 (each arm)
b) 20 GHD Sit-ups + 30 sec hold – 5 sets

11/5/2019 – WOD

Strength
Every 3:30 min x 5 sets
a) Deadlift – 8 reps @ 65-75% (you may touch n go)
b) DB Shoulder Press (both arms) – 8 reps
c) Hollow Holds – 30-45 sec

Conditioning
12 Min Running Clock – 3 Rounds
15 Devil Press 50/35#
20 T2B
***Max Cal Ski in remaining time

WOD Notes: Goal is to have 3+ minutes on the ski erg at the end. T2B sub = 12-15 reps, toe through rings, or leg raises against rig. 

Assistance
Hamstring Curls (banded) – 4×20 (each leg)
—Lay on bench stomach down. Attach band to rig

11/4/2019 – WOD

Strength
a) Front Rack Lunges – 5×10 (should feel like 10RM by last set)
b) Max Strict Pull-ups – Use any grip you’d like (test day)

Conditioning (15 min cap)
For Time
40/33 Cal Row
30 Overhead Squats 115/75#
20 Muscle-ups OR 25 GI Janes
30 Overhead Squats 115/75#
40/33 Cal Row

WOD Notes: OH Squats should feel light to where you can do them in 1-3 sets max. Muscle-ups should be 10 ring + 10 bar. You may do all bar if you don’t have ring.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) One Arm High Pulls – 4×12 (each arm)

11/1/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

Announcement
Open WOD 20.4 has been announced! We will run heats every 30 minutes starting at 8am. I’d recommend doing the WOD RX if you can lift the first 2 bars. Click on the heat sheet here (Open WOD 20.4) to sign-up for a time. The AM Team won last week, so now the score is 2-1 (PM team).
Open 20.4 WOD
For time:
30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.
***Time cap: 20 min***

10/31/2019 – Happy Halloween

Strength
Hang Snatch – 6×3
—Start @ 75% & work up to a heavy set. You may start above or below knee

Conditioning (14 Min Cap)
For Time
15 Power Snatches 115/75#
100 Double Unders
30/25 Cal Ski
12 Power Snatches 135/95#
75 Double Unders
25/20 Cal Ski
9 Power Snatches 155/105#
50 Double Unders
20/16 Cal Ski

WOD Notes: You should be able to touch n go a lot of the reps on the first rd of snatches. 2nd/3rd should be quick singles. DU sub = 1/2 DU or 150/100/75 singles/rd. Try to change weights quickly!

Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 min as quickly as possible

10/30/2019 – WOD

Strength
Every 3 minutes x 5 sets
Push Jerk: 3 reps @ 80-85%
DB Bent-over Rows: 8-10 each arm (heavy)

Conditioning
18 Min AMRAP (with a partner)
80/65 Cal Assault Bike
60 DB Push Presses 60/40# DB’s
40 C2B Pull-ups
20 Dball Over Shoulder 150/100#

WOD Notes: Goal is 2+ rds. The bike is meant to be a sprint since you will have rest between! You may break up the work anyway you’d like. You may do chin over bar pull-ups or ring rows.

Assistance
a) Pull-up Challenge (wk 8) – 20 Negatives (5 sec count down)
b) GHD Sit-ups – 5×20
c) Barbell Bicep Curls – 4×15

10/29/2019 – WOD

Strength
Every 3:30 min x 5 sets
a) Power Clean – 3 reps @ 80-85%
b) DB Bench Press – 8-10 reps (heavy)
c) Hollow Rocks – 30-45 secs

Conditioning
12 Min AMRAP
100/80 Cal Row
50 Lateral Burpees Over Bar
*Max (Power Clean + Hang Power Clean) 165/105# in remaining time

WOD Notes:  The goal is to have 2+ minutes on the barbell at the end. Score = total barbell reps. One rep = PC + HPC. If you can’t complete row in under 6 minutes, scale cals to 80/60. Burpee scale = 35-40 reps. You must open hips (stand up) on burpees.

Assistance
Banded Tricep Push downs – 4×25

10/28/2019 – WOD

Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm OH Carry w/ DB – 4×50 yards (each arm)
—superset a/b. Start at last garage door & walk across the street. Switch arms when you get to the curb on other side of street. DO NOT Drop DB outside.

Conditioning (15 min cap)
5 RFT
10 DB Snatches (alternating) 80/50#
15 T2B
20 Wall Balls 20/14# to 10ft

WOD Notes: You should be able to do snatches quickly but should feel somewhat heavy. T2B sub = toe through rings or leg raises against rig. WB should feel light & be done in 2 sets or less each rd!

Assistance
a) Pull-up Challenge (wk 8) – Accumulate 5 min (2:30 min = no weight, 2:30 min w/ 25-30%)
b) Weighted Plank – 5 sets: 1 min on / 1 min off

10/26/2019 – WOD

Conditioning
For Time
30 Devil Presses 50/35#
800m Sled Drag 45/25#
30 GI Janes
300ft VersaClimber

WOD Notes: Sled should feel light to where it will be a mental battle to run the entire time. We will have to stagger heats every 3 minutes to account for the versaclimber. If you want to do 20.3, you may do that from 10am-1pm.