Blog

4/12/2016 – WOD

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

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.

4/10/2016 – WOD

Open Gym: 1-4pm

4/9/2016 – WOD

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. 

4/8/2016 – WOD

Strength 
Front Squat – 5×5 (tempo) @ 75%

Conditioning 
250m Sled Drag 1.5x Bodyweight For Time

WOD Notes: TD = 5-10 minutes. Empty sleds weigh 25#.

4/7/2016 – WOD

Strength
Snatch (tempo pull) – 1 emom for 10 minutes. 
—Start at 70% & work up to 85%. Pull should be slow.

Conditioning
4 Rounds (interval style)
7 Hang Power Snatch 155/105#
15 T2B
Run 400m
—Rest 90 sec between rounds

WOD Notes: TD = 2:15-3:30 / round. HPS = 70%. T2B scale = 10 cal ski erg. Each round is 100% all out! Record 4 separate times. The sub for running is 500m row.

4/6/2016 – WOD

Strength
Full Clean + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes (6 sets)
—Start @ 80% & work up to 90%+ by the end

Conditioning
For Time: 10-1 Reps of:
Thrusters 115/75#
Burpee Box Jumps 24/20″
***Do 1 Legless rope climb 18ft after rounds 10,8,6,4,2

WOD Notes: TD = 9-15 minutes. Thrusters are a little heavier than the open weights (should be unbroken easily each round). Legless scale = climb with legs to 20ft or sled pull with arms only 1 lap.

4/5/2016 – WOD

Strength
Bench Press – 5×5 (tempo – 5 sec count down) @ 75%

Conditioning
For Time
25 Strict HSPU
50 Cal Row
100 Double Unders
20 Strict HSPU
40 Cal Row
75 Double Unders
15 Strict HSPU
30 Cal Row
50 Double Unders

WOD Notes: TD = 12-18 minutes. Strict HSPU scale = reduce the # of reps per round to 20/15/10 which you can either do them strict or kipping. DO NOT stack ab mats to reduce range of motion. You can also do 25/20/15 DB strict presses by round. You should use a weight that you have to break up 2-3 times each round (so don’t go too light). DU scale = 200/150/100 singles by round.

4/4/2016 – WOD

Strength
Back Squat – 5×5 @ 80% (tempo – 5 sec count down, explode out of hole)

Conditioning
4 Rounds For Time
21 Wall Balls 30/20#
15 C2B Pull-ups
9 Power Cleans 185/125#

WOD Notes: TD = 10-16 minutes. C2B scale = chin over bar or you may scale reps to 10/round if 15 will take more than 1 min. PC weight = 60-65% of 1RM PC. 

4/3/2016 – WOD

Open Gym: 12-3pm