6/12/2016 – WOD
Closed
Closed
Conditioning
For Time
800m Run
30 Back Squats 155/105#
20 burpees over bar
2 Rope Climbs 20ft
20 Overhead Squats 155/105# (sub: front squats)
20 burpees over bar
2 Rope Climbs 20ft
15 BB Complex (Hng pwr cln + Hng sq cln + jerk) @ 155/105#
20 burpees over bar
2 Rope Climbs 20ft
800m Run
WOD Notes: TD = 20-29 minutes. You must use the same weight for all 3 barbell movements, so if your Ohs is significant low, sub front squats instead. Weight should be around 40% of back squat. RC scale = 15 ring rows or one lap sled pull with arms only. You may do this partner style if you want (make sure you it’s someone of your ability level) and double the reps for everything.
Strength
Front Squat – Work up to 95%, then 3×5 @ 82%
Conditioning
Make-up/Skill Day!
Strength
Snatch (full) – 7 reps (rest as much needed between)
—80%, 80%, 85% 90%, 90%, 95%, 95%+
Conditioning
For Time
30 Power Snatches 135/95#
60 Wall Balls 30/20#
90 Cal Row
WOD Notes: TD = 11-19 minutes. PS = 60% (should be able to touch n go 5 at a time or do quick singles for all 30 reps). Wall Balls should be 6×10 with 10-15 seconds rest between sets.
Strength
Full Clean + Front Squat + Jerk
—5 sets: 75%, 80%, 85%, 90%, 95%
Conditioning
5 Rounds For Time
6 Power Clean @ 75%
50ft Handstand Walk or 3 Wall Climbs
250m Run
WOD Notes: TD = 13-20 minutes. HS walk = under rig to back of platform. Wall climb scale = 20 shoulder touches.
Strength
Bench Press – Work up to a heavy single, then 5×5 @ 85%
—use a little heavier than last week
Conditioning
6 Rounds For Time
15 KB Swings 70/53#
12 C2B Pull-ups
9 Burpee Box Jump Overs 24/20″
WOD Notes: TD = 10-17 minutes. C2b scale = chin over bar or 12 ring rows. Find a slow steady pace that you can maintain for all 6 rounds.
Strength
Back Squat – Work up to 95%, then 3×5 @ 82%
—use a little heavier than last week
Conditioning
3 Rounds For Time
400m Sled Drag 45/25#
20 T2B
20 Thrusters 95/65#
WOD Notes: TD = 12-18 minutes. Thrusters should either be unbroken every round or broken up once (weight should be light). Sled drag should be a slow jog each round. T2B scale = 20 knee above hips, 20 sit-ups, or 10 cal ski erg.
Open Gym: 1-4pm
Conditioning
75 GI Janes For Time (20 min cap)
*2 Squat Snatches @ 70% at the top of every min
—At the 20 min mark
Run 800m For Time
WOD Notes: TD = 9-15 min & 2:15-4 min. You may scale squat snatches to power snatch if oh mobility is limited. Try to setup your bar so that it’s close to a pull-up bar. GI Jane = burpee pull-up. If you can’t do a kipping pullup, I still want you to jump up to bar and kip as high as you can.
Strength
Front Squat – Work up to 95%, then do 3×5 @ 80%
Conditioning
Make-up/Skill Day!