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5/13/2019 – WOD

Strength
a) Front Squat – 5×4 (4 sec down + 1 sec pause) @ 75-80%
b) One Arm Shoulder Presses – 5×8 (each arm)
—superset a/b

Conditioning (12 min cap)
100 Wall Balls For Time 20/14# to 10/9ft
*Top of every min do 5 Heavy DB Snatches (100/60#)

WOD Notes: This is a Coaches WOD! Please put in your guesses on my desk! The WOD starts with the DB snatches. Try to go heavier than normal. You should try to approach this as an EMOM of 5 snatches + 15 WB.

Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off

5/11/2019 – WOD

Conditioning (Partner WOD)
For Time (35 min cap)
800m Run
40 Overhead Lunges 155/105#
10 Rounds of “Strict Cindy”
120/100 Cal Bike
10 Rounds of “Strict Cindy”
40 Overhead Lunges 155/105#
800m Run

WOD Notes: Goal is to be sub 30. Strict Cindy = 5 strict PU + 10 Push-ups + 15 air squats. You will do 10 rounds between you and your partner (5 each) & you can work at the same time. Only one person works at a time on the lunges/bike.

5/10/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

***If you aren’t coming tonight you can do the following with a partner***
4 RFT
1 Beverage
60/40 Cal Ski
40 Double Dutch Burpees (2o each)
20 Power Cleans 225/155#

REMINDER: Murph Shirts/Tanks are due today! You can sign-up on my desk. Please try to arrive at 5:45pm tonight for the Partner Drinking WOD!

5/9/2019 – WOD

Strength
Clean n Jerk – Floor + Low Hang + Above Knee + Jerk
—5 sets @ 70-85%

Conditioning (25 min cap)
For Time – “2019 Masters Qualifer WOD #2”
80 Bar Facing Burpees
4k Row

WOD Notes: You should be within 10 sec of your 500m Row pace the entire time.

Assistance
a) Bicep Curls – 4×12 (each arm)
b) DB Skull Crushers – 4×12

5/8/2019 – WOD

Strength
Snatch – Floor + Low Hang + Above Knee – 1 set every 2 minutes for 6 sets
—Start @ 70% & work up to 80%

Conditioning (15 Min Cap)
3 RFT – “2019 Masters Qualifier WOD #1”
15 Deadlifts 225/155#
35 OHS 75/55#
90 Double Unders

WOD Notes: DL should feel light (50%). OHS should also feel super light to where you can do them in 1-3 sets max. DU scale = 45 DU or 180 singles.

Assistance
Ab Mat Sit-ups (weighted behind head) – 5×20

5/7/2019 – WOD

Strength
a) Bench Press (barbell) – 5×8 @ 70-75%
b) Bent-over Rows (BB – supinated grip) – 5×10 (heavy)

Conditioning (Time Cap 16 min)
4 RFT
12 Devil Press 50/35# DB
400m Run

WOD Notes: This is a coaches WOD! Put in your guesses on my desk!

Assistance
Hollow Rocks – Tabata 10 Rounds

Announcement: Murph Shirt/Tank Orders are due this Friday May 10th! They are $20.

5/6/2019 – WOD

***4pm class is Open Gym today!

Strength
a) Back Squat – 5×4 (5 sec tempo down + 1 sec pause) @ 75-80%
b) One Arm High Pulls – 5×8 (each arm)

Conditioning
8 Min AMRAP – “2019 Master’s Qualifer WOD #4”
45 Thrusters 95/65#
45 T2B
45 Power Cleans 95/65#
45 C2B

WOD Notes: You may cut the reps in “half” or into a third and do an 8 min amrap (22 of each or 15 of each movement). Choose this option if your T2B & C2B are a weakness for you. Barbell should feel super light!

Assistance
Banded Plank – Tabata for as many rounds as possible
—anchor a thick band around J-cups under squat rack

5/4/2019 – WOD

Conditioning
20 Min AMRAP (with a partner)
40/30 Cal Row
40 Push Jerks 155/105#
40 Front Squats 155/105#
4 Rope Climbs 15ft

WOD Notes: You may break up the work anyway you’d like. One person only works at a time, so you will have built in rest. You should be pushing on the row each round 90%+ effort! Goal is to get into the 3rd round & almost finish it.

5/3/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

Announcement: The Masters Online Qualifer Workouts have been announced. Jordy & Kurt will be doing them the next 4 days. If you don’t have anything going on come in and cheer them on! Friday will be between 6-8pm. Saturday – 2-4pm. Sunday – 12-5pm. Monday – 5-7pm.

5/2/2019 – WOD

Strength
3 Hang Snatch – One set every 90 sec for 6 sets
—Stay between 75-80%

Conditioning (Time Cap: 12 min)
3 RFT
15 Sumo DL High Pull 115/75#
50ft Handstand Walk or 4 Wall Climbs
400m Run

WOD Notes: You should be able to touch n go most of the SDHP or do really quick singles. This WOD is meant to be quick (under 12 min). If it’s raining you will do 14 Lap Shuttle Run or 25/20 Cal Bike.