Blog

7/11/2016 – WOD

Strength
Back Squat – 4×7 @ 75-80%

Conditioning
For Time
30 DB Snatches (alternating) 70/45#
40 Burpees
1 Mile Run
40 Burpees
30 DB Snatches (alternating) 70/45#

WOD Notes: TD = 14-25 minutes. DB should be light to where you can muscle snatch majority of the reps. Try to get your 1 mile run time even though you shouldn’t be running at 100% effort.

Nano 6 Challenge Rules (in order to place entry in reebok box):
1) Do Rage WOD that’s programmed that day
2) Record results on whiteboard
3) Finish in Time Domain (doesn’t have to be RX)
4) Verify attendance by class coach

7/10/2016 – WOD 

Open Gym: 1-3pm

7/9/2016 – WOD

Conditioning
20 Min AMRAP
5 Bear Complex 155/105#
10 Strict L-Sit C2B Pull-ups
15 Burpee Box Jumps 24/20″

WOD Notes: TD = 4-6 rounds. Bear Complex may be performed as a cluster and behind the neck cluster. Use around 60% of 1RM push press/thruster. Pull-up scale = strict c2b, chin over bar, or 10 strict ring rows. Try to partner up with someone for the burpee box jumps for larger classes.

7/8/2016 – WOD

Strength
Front Squat – 3×10 @ 70-75%

Conditioning
Make-up/Skill Day!

7/7/2016 – WOD

Strength
Power Clean + Hang Sq Clean – 5 sets @ 85-95% of PC max
—Do not drop bar in between reps

Conditioning
10 Rounds For Time – (20 min cap)
3 Power Cleans (75%)
9 T2B
27 Double Unders

WOD Notes: TD = 12-18 minutes. T2b scale = 5 cal ski erg, 9 knee above hips, or 9 sit-ups. DU scale = 40 singles.

Assistance Work
Romanian Deadlifts – 4×6 @ 65% of 1RM DL
—Rep starts from the top of DL. Push hips/knees back, while using lats to keep bar close. Lower bar to lower shin without touching floor.

7/6/2016 – WOD

Strength
3 Push Press + 2 Push Jerk + 1 Split Jerk (from the floor) – 5 sets
—80%, 80%, 85%, 90%, 90% of PP max (go as heavy as pp allows by the 5th set)

Conditioning
3 Rounds (interval style)
2 Legless Rope Climbs 20ft (sub: climb with legs)
200m Sled Drag 100/50#
35 Wall Balls 20/14# to 10ft target
400m Run with wall ball
—Rest 2 minutes between rounds

WOD Notes: TD = 5-8 min/round. Each round is 95%+ effort. Sled should be loaded to where you can run with it the entire time (still should be challenging). The next parking lot entrance is the 200m mark (before fire hydrant). The goal is to do 35 unbroken wall balls (ball should be light) and catch the ball on the 35th rep & go right into the run. RC scale = 1 lap sled pull with arms only (heavy) or 10 DB bent over rows each arm.

7/5/2016 – WOD

Strength
Back Squat – 3×10 @ 70-75%
—Work up to 75% by set 3

Conditioning
3 Rounds For Time
10 Power Snatches 155/105#
20 Ring Dips (sub: 20-25 HR Push-ups or burpees)
30 Cal Row

WOD Notes: TD = 10-16 minutes. PS = 65-70% of 1RM PS. If you can do ring dips but 20 will take over 60 sec scale the reps to 8-12/round. You may also use do bar dips instead, but no bands allowed. If you have trouble doing Push-ups strict, the recommended scale is burpees. There are 10 rowers, so if there is more than 10 in a class the remaining can do 30 cal on the Air Dyne.

7/4/2016 – Happy 4th of July

Conditioning 
“Kyle Pagerly Memorial WOD”
27 Sumo DL High Pull 135/95#
Run 400m
27 KB Swings 70/53#
Run 400m
27 OHS 135/95#
Run 400m
27 Burpees
Run 400m
27 C2B
Run 400m
27 Box Jumps 24/20″
Run 400m
27 Squat Cleans 135/95#
Run 400m

WOD Notes: We did this WOD last year on 7/5/2015. The goal is to beat your time from last year using the same weight. Heats will go off every 45 min starting at 8:30am. Last heat is at 10:45am.

7/3/2016 – WOD 

Open Gym: 1-3pm

7/2/2016 – WOD

Conditioning
5 Rounds (interval style)
6 Front Rack Lunges 135/95#
9 Thrusters 135/95#
12 Deadlifts 135/95#
15 Lateral Burpees Over Bar
—Rest 2 minutes between rounds

WOD Notes: TD = 2-3 minutes/round. You must do first 15 reps of barbell unbroken, so choose a weight that will get challenging by round 3. All 12 DL must be unbroken as well, but you may drop the bar after the 9th thruster. This is an interval style WOD where the INTENSITY must be HIGH. There is built in rest for a reason, so don’t casually go through the barbell movements & burpees. Subtract 8 minutes from total time.