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10/20/2016 – WOD

Strength
Hip Snatch (high hang) + Below the Knee Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 75% of full snatch & increase to 85% by the end

Conditioning
For Time
6 Rope Climbs 20ft
100 Wall Balls 20/14# to 10ft Target
30 Power Snatches 135/95#

WOD Notes: TD = 10-16 minutes. You may scale this WOD by breaking it up into 3 rounds: 2 RC/33-34 WB/10 PS. Choose this option if you want to be able to move throughout the WOD quicker. Doing this WOD as Rx’d will definitely be more muscle fatigue especially if you aren’t proficient at Rope Climbs. RC scale = 2 up/downs per RC, 5 strict pull-ups per RC, or one lap sled pull (you may alternate between these movements if you’d like). PS weight = 60-65% of PS max.

10/19/2016 – WOD

Strength
Clean n Jerk
15 min clock – 10 Min to Work up to 95%, then do 3 CnJ EMOM for remainder of 5 min @ 75% (15 reps)

Conditioning
4 Rounds (interval style)
150m Sled Drag 100/60#
400m Run
500m Row
—Rest 2 minutes between rounds

WOD Notes: TD = 4-6 min/round. You must start & finish at the middle door inside the gym for the sled drag. Each round is 95%+ effort. Record 4 separate times. Your last round SHOULD NOT be the fastest round. There is no pacing in this WOD, we need high intensity!! Sled Drag is to the “Marcor Sign” & back through middle door.

10/18/2016 – WOD

Strength
Bench Press – Work up to a heavy single, then do 4×8 @ 75%

Conditioning
10 Rounds For Time
4 Deadlifts @ 65%
7 GI Janes
30 Double Unders

WOD Notes: TD = 15-21 minutes. DL should be touch n go if you’re able to maintain a flat back during the lowering portion of the DL. You may do quick singles if necessary. Please use a pull-up bar that’s above your reach if possible. GI Jane scale = 7 burpees + 7 ring rows. DU scale = 50 singles.

10/17/2016 – WOD

Strength
Back Squat – Work up to a heavy single (95%+), 3×5 @ 60% (speed squats – drive out of hole quickly)

Conditioning
5 Rounds For Time
10 Hang Power Clean 135/95#
10 Push Jerk 135/95#
10 Overhead Squat 135/95#
15 T2B

WOD Notes: TD = 10-16 min. Barbell weight should be light to where you can link all 30 barbell reps in a row the first round. Use about (45% of your max of the movements). As you go through the WOD, I’d recommend dropping the bar after 9 HPC. You should then rest for 10-15 sec then do 1 HPC + 9 PJ. Rest, then do the 1 PJ + 10 OHS. If OH mobility is limited you may do front squats instead.

Tony V – Looking strong with OHS!

10/16/2016 – WOD 

Open Gym: 11-1pm

10/15/2016 – WOD

Conditioning
For Time
30 Thrusters 135/95#
20 Lateral Burpees over Bar
400m Run
30 DB Snatches 80/50#
20 Lateral Burpees over Bar
400m Run
30 Overhead Lunges 135/95#
20 Lateral Burpees over Bar
400m Run

WOD Notes: TD = 17-23 minutes. Thrusters should be done in 3-5 sets, so they should be a little heavier than normal. Scaling for OH lunges is front rack lunges. You should be able to do these in 2-3 sets.

10/14/2016 – WOD

Strength
Front Squat – 8×2 @ 85-87%
—3 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

10/13/2016 – WOD

Strength
Snatch – Work up to 90% of 1RM, then do 3 EMOM for 7 minutes @ 80% (21 reps)

Conditioning
2 Rounds For Time
250m Sled Drag 100/60#
90ft Handstand Walk (sub: 6 wall climbs)
3 Legless Rope Climb 15ft (sub: climb w/ legs)
50/40 Cal Row

WOD Notes: TD = 16-22 minutes. Sled Drag should be a fast walk on the way to the fire hydrant and a slow jog on the way back. Handstand walk is the length of 5 mats (3x). The sub is 3-6 wall climbs or 30-40 shoulder taps with feet elevated on a box in a pike position. Legless scale = climb with legs or 6 up/downs. Girls will row 40 cals each round.

10/12/2016 – WOD

Strength
Deadlift – 15 min to work up to a heavy single
—Focus on staying tight while driving through the floor. Stop, once you feel like you’re losing form.

Conditioning
3 Rounds For Time
10 Power Clean 185/125#
20 T2B
10 Front Squat 185/125#
60 Double Unders
10 Push Jerk 185/125#

WOD Notes: TD = 12-18 minutes. Barbell weight is around 62-65% of PC or PJ. You should be doing quick singles on the PC. Front squats/Jerks should be unbroken, but should feel heavy by the 10th rep. T2B scale = 10-15 reps, 40 hollow rocks, or 10 cal ski erg. DU scale = 30 DU or 100 singles. REMINDER: The weights that touch the floor must weigh more than the empty barbell!!

Katie – 270# DL!

10/11/2016 – WOD

Strength
Bench Press –  Work up to a heavy single, 6×4 @ 85%

Conditioning
8 Rounds For Time
10 Burpees
10 C2B Pull-ups
200m Run

WOD Notes: TD = 13-19 minutes. If you aren’t proficient as pull-ups (can’t link 15+ pullups in a row), you should scale the reps down to 6-8/round. This is a WOD where you should be able to maintain the same pace each round. The run is up to the first curb of the next parking lot entrance. You should be able to run fairly fast each round!

Lauren – Repping through pull-ups