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6/21/2016 – WOD

Strength
Split Jerk (use rack) – 7×1 (same as last week)
—75%, 80%, 80%, 85%, 90%, 95%, 95%+

Conditioning
10 Min AMRAP – “Gymnastics Biased”
10 GI Janes
1 Rope Climb 20ft

WOD Notes: TD = 5-8 rounds. Score = total reps. GI Jane scale = burpee jump to pull-up bar + swing & kip as high as possible. RC scale = climb to 15ft, 10 ring rows or 1 lap sled pull with arms only. Use a bar that is just out of your reach if possible. Intensity should be higher than yesterday’s WOD, since this is much shorter!

Amie – 138# Jerk!

6/20/2016 – WOD

Strength
Back Squat – Work up to 95%, then 3×5 @ 87%
—use a little heavier than last week

Conditioning
For Time – “Cardio Central”
250 Double Unders
100 Cal Row
1 Mile Run

WOD Notes: TD = 14-20 minutes. DU scale = 400 singles. If rower isn’t available, you will bike 100 calories. Make sure to get your 1 mile run split at the end of the WOD.

Rage Throwback – Who is that?

6/19/2016 – Happy Fathers Day!

Closed

6/18/2016 – WOD

Conditioning
20 Min AMRAP
15 Thrusters 115/75#
10 Strict C2B Pull-ups
20 HR Push-ups
250m Sled Drag 45/25#

WOD Notes: TD = 3-5 rounds. Thrusters should be fairly light to where you can do them in 2 sets. C2b scale = chin over bar or 10 ring rows. You should be able to jog with the sled the whole time, since it should be light. Advanced = Muscle-ups (7-10 reps each round instead of c2b and push-ups).

6/17/2016 – WOD 

Strength
Front Squat – Work up to 95%, then 3×5 @ 85%.

Conditioning
Make-up/Skill Day!

6/16/2016 – WOD

Strength
Snatch (full) – 7 reps (same as last week)
—80%, 80%, 85% 90%, 90%, 95%, 95%+ 

Conditioning
75 Burpee Box Jump Overs For Time 24/20″
***6 KB Swings 70/53# at the top of every minute

WOD Notes: TD = 10-15 minutes. The WOD starts with 6 KB swings. I would recommend trying to get 5-6 burpee box jump overs every minute and hold on to that pace for as long as possible. Time cap is 20 minutes. Compare your time to 6/4/2016 (75 GI Janes For Time). This WOD should take a few minutes less than that one.

6/15/2016 – WOD

Strength
Full Clean + Hang Sq Clean + Front Squat – 6 sets
—75%, 80%, 80%, 85%, 90%, 90%+ 

Conditioning
For Time
15 Deadlifts 225/155#
20 Wall Balls 20/14#
400m Run
20 Deadlifts 225/155#
40 Wall Balls 20/14#
600m Run
25 Deadlifts 225/155#
60 Wall Balls 20/14#
800m Run

WOD Notes: TD = 15-22 minutes. DL = just under 50%. Rx WB height = 10ft. The 600m mark is at the sewer as you go around the turn.

Congrats Ally on your first weightlifting meet!

6/14/2016 – WOD

Strength
Split Jerk (use rack) – 7×1
—75%, 80%, 80%, 85%, 90%, 95%, 95%+

Conditioning
4 Rounds For Time
9 Push Jerk 185/125#
15 T2B
21 Cal Row

WOD Notes: TD = 9-15 minutes. PJ = 60% (should be able to do all 9 unbroken each round, but should be difficult). T2B scale = 15 knee above hips or 8 cal ski erg.

6/13/2016 – WOD

Strength 
Back Squat – Work up to 95%, then 3×5 @ 85%.

Conditioning
12 Min AMRAP
35 Double Unders
12 C2B Pull-ups
10 Front Rack Lunges 165/105#

WOD Notes: TD = 4-7 rounds. Du scale = 70 singles. C2b scale = chin over bar. Lunge weight = around 50% of front squat.

6/12/2016 – WOD 

Closed