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4/16/2016 – WOD

By Uncategorized

Conditioning 
For Time
20 Power Snatches 135/95#
250m Sled Drag 100/50#
30 Burpee Box Jump overs 24/20″
400m Run with 30/20# Med Ball
50 Wall Balls 30/20#
800m Run

WOD Notes: TD = 14-20 minutes. PS = 60% of 1RM PS. Run with the same med ball you will use for the wall balls. 

 

4/15/2016 – WOD

By Uncategorized

Strength
Front Squat – 5×4 @ 82% (tempo – 5 sec count down, explode out of hole)
—Use a little heavier than last week

Conditioning
6 Rounds For Time
1 Lap Prowler Push (heavy)
5 Ring Muscle-ups (sub: 7 GI Janes)

WOD Notes: TD = 8-15 minutes. 1 Lap = full length of Rage. You may also make-up a WOD earlier from the week if you missed any other days.

4/14/2016 – WOD

By Uncategorized

Strength
Snatch – Full + Below the Knee – Do not drop between reps
—2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+

Conditioning
For Time
20 DB Snatches (alternating) 80/50#
30 C2B Pull-ups
60 Cal Row
30 C2B Pull-ups
20 DB Snatches (alternating) 80/50#

WOD Notes: TD = 9-16 minutes. C2B scale = chin over bar or 30 ring rows. If you are not proficient as linking pull-ups (which 30 pull-ups would take you over 3 minutes), you can cut the reps in half and do 2 rounds: 10/15/30/15/10. The reason you would choose this option is to maintain the intensity of the WOD, since I’d rather you not be doing a bunch of singles on the pull-ups.

Announcement: Samples for the “RossFit” T-shirt & “Troyan” T-shirt are on my desk. Deadline is this Friday! Thanks again for all your support!

 

4/13/2016 – WOD

By Uncategorized

Strength
Clean – Full + Below the Knee + Split Jerk – Do not drop between reps
—2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+

Conditioning
4 Rounds For Time
30 Wall Balls 20/14# to 10ft target
2 Laps (72ft) Handstand Walk
400m Run

WOD Notes: TD = 14-20 minutes. HS walk scale = 20 shoulder touches, 4 wall climbs, or 4 laps bear crawl (most difficult to least). HS walk = 12 mats total. Wall balls should be done in no more than 2 sets each round.

 

4/12/2016 – WOD

By Uncategorized

Strength
Bench Press – 5×4 (tempo – 5 sec count down) @ 80%
—Use a little heavier than last week

Conditioning
7 Rounds (Interval Style)
7 Hang Power Cleans 185/115#
9 T2B
12 Burpees
—Rest 1 minute between rounds

WOD Notes: TD = 60-90 sec / round. The goal is to get a 1:1 work to rest ratio. Each round is 100% all out, so DO NOT hold back!! We will score this as total time minus 6 minutes. HPC = 63-65% (should be able to string all 7 together each round, but should get tough during later rounds). T2B scale = 5 cal ski erg.

  

Maria – Working on Hang Power Cleans

4/11/2016 – WOD

By Uncategorized

Strength
Back Squat – 5×4 @ 82% (tempo – 5 sec count down, explode out of hole)
—Use a little heavier than last week

Conditioning
12 Min AMRAP
6 Thrusters 135/95#
8 Back Rack Reverse Lunges 135/95#
50 Double Unders

WOD Notes: TD = 5-7 rounds. Score = total reps (count 100 singles as 50 reps each round). Thrusters are a little heavier than last week. You should be able to do all 6 reps unbroken and go right into the back rack lunges.

 

4/9/2016 – WOD

By Uncategorized

Conditioning
20 Min AMRAP
50 Burpees
40 Box Jumps 24/20″
30 DB Snatches (alternating) 70/45#
20 Overhead Squats 135/95#
10 Ring Muscle-ups (sub 10 strict pull-ups)

WOD Notes: TD = 1-2 rounds. OHS should be done in 1-2 sets.