Blog

10/5/2016 – WOD

Strength
Hang Power Clean + Hang Sq Clean + Jerk – 5 sets @ 80%-90% of CnJ
—Go as heavy as you can on your HPC. Focus on keeping feet underneath of you on the catch!

Conditioning
10 Rounds For Time
3 Ring Muscle-ups (sub: 5 GI Janes)
6 Hang Power Clean 155/105#
12 Wall Balls 30/20# to 10ft/9ft Target

WOD Notes: TD = 12-18 minutes. You may sub bar mu for ring mu. If you can’t do MU, the scaling option is 5 GI Janes each round. HPC should be fairly light (55-60%) to where you can string all 6 together each round.

10/4/2016 – WOD

Strength
Bench Press – Work up to a heavy single, 5×6 @ 80%

Conditioning
4 Rounds For Time
10 Deadlifts @ 65%
15 Burpee Box Jumps 24/20″
30/25 Cal Row

WOD Notes: TD = 15-22 min. You should be able to touch n go majority of DL, however if you don’t feel comfortable doing that do quick singles. No step-ups allowed, so if you have to scale the box in order to jump please do that! Girls will row 25 cals each round.

10/3/2016 – WOD

Strength
Back Squat – 6×3 @ 85%
—3 sec count down + 1 sec pause in bottom

Conditioning
For Time
6 Bear Complex 185/125#
150m Sled Drag 115/70#
6 Bear Complex 185/125#
200m Sled Drag 90/45#
6 Bear Complex 185/125#
400m Sled Drag 45/25#

WOD Notes: TD = 10-16 minutes. Use about 60% of 1RM CnJ. You may squat clean thruster, back squat, & jerk from behind the neck for the bear complexes. Sleds should start out heavy the first round where you should be walking at a fast pace, then get lighter to where you can run the last round (400m). The first round is to the “Marcor” Sign, 2nd round is to the first curb of next parking lot, 3rd round is Eggs Sign. For large classes, you will run 400m, 600m, 800m by round if there aren’t enough sleds.

10/2/2016 – WOD 

Open Gym: 10-1pm

10/1/2016 – WOD

Conditioning 
3 Rounds (interval style)
40 Wall Balls 20/14# To 10ft
2 PegBoard Accents or 2 Legless Rope Climbs 18ft
40 Burpees
600m Run
—Rest 3 minutes between rounds

WOD Notes: TD = 7-10 min/round. Each round is 95%+ effort! Record 3 separate times on whiteboard. Wall balls should be done unbroken or in 2 sets. You may scale pegboard by climbing up to the #6 & back down to #1. Legless scale = climb with legs to 20ft or 5 up/downs (keep hips high and use arms only). 

9/30/2016 – WOD

Strength
Front Squat – 5×4 @ 80%
—3 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

9/29/2016 – WOD

Strength
Snatch (full) – 7×1 @ 80-95%

Conditioning
5 Rounds For Time
6 Squat Snatch 135/95#
12 C2B Pull-ups
50 Double Unders

WOD Notes: TD = 8-14 minutes. Snatch weight should be light (55% of 1RM). If you have mobility issues you may power snatch. C2B scale = chin over bar, jumping pull-ups, or ring rows. DU scale = 100 singles or 30 DU.

Joe F. – 180 snatch PR!

9/28/2016 – WOD

Strength
Clean (full) n Jerk- 7×1 @ 80-95%
—Start @ 80% & build to 95% by the end

Conditioning
For Time
2 Curtis P Complex (1 pwr clean + 2 lunges + 1 Jerk) @ 205/135#
10 Cal Row
4 Curtis P Complex
20 Cal Row
6 Curtis P Complex
30 Cal Row
8 Curtis P Complex
40 Cal Row
10 Curtis P Complex
50 Cal Row

WOD Notes: TD = 15-21 minutes. Use 65% of your 1RM CnJ for the WOD. You should do reverse lunges for the WOD & push jerk the weight overhead. Weight should start to feel heavy towards the end of the WOD.

9/27/2016 – WOD

Strength
Bench Press (close grip) – Work up to a heavy single quickly, then do 4×8 @ 70-75%
—Grip width = shoulder press grip

Conditioning
4 Rounds For Time
20 KB Swings 70/53#
15 GI Janes
150m Sled Drag 90/45#

WOD Notes: TD = 16-22 minutes. Please pick a pull-up bar that is higher than your reach if possible. GI Jane scale = 15 burpees + 15 ring rows if you can’t do an unassisted pull-up. Sled Drag is to the “Marcor Sign” & back into Rage. You should be able to walk very fast with sled on the way up and jog slow on the way back.

9/26/2016 – WOD

Strength
Back Squat – 5×4 @ 80%
—3 sec count down + 1 sec pause in bottom

Conditioning
75 Thrusters 115/75# For Time
*Top of every minute do 8 T2B (sub: 8 hollow rocks)

WOD Notes: TD = 7-13 minutes. WOD starts with 8 T2B. Weight should be fairly light (little heavier than open thruster weight) to where you can get 6-12 thrusters each minute. If you can do T2B, but 8 will take too long each minute scale the reps back to 5-6 if you have trouble linking them quickly.