2/5/2016 – WOD
Strength
Front Squat – 4×7 @ 75-82%
Conditioning
Make-up / Skill Day!
Blog
2/4/2016 – WOD
Strength
Snatch – 1 EMOM for 12 minutes @ 80-95%
Conditioning
20 Min AMRAP
300m Run
15 T2B
7 Ring Muscle-Ups
15 Russian KB Swings 88/70#
WOD Notes: TD = 4-6 rounds. MU scale = 10 GI Janes or 10 Burpee Box Jump overs 24/20″. Use a heavier KB if possible since range of motion is shorter in the Russian Swing. The run is to the “Marcor” Sign, down to the stop sign, then back inside.
2/3/2016 – WOD
Strength
Clean n Jerk – 1 EMOM for 10 minutes @ 80-95%.
Conditioning
7 Min AMRAP
1 Clean n Jerk 165/105#
2 C2B Pull-ups
2 Clean n Jerk
4 C2B Pull-ups
3 Clean n Jerk
6 C2B Pull-ups
4 Clean n Jerk
8 C2B Pull-ups
***Keep climbing ladder until 7 min is up. Score = total reps.
—Rest 3 minutes
3 Min AMRAP – Thrusters @ 135/95#
WOD Notes: TD = Round of 5-7 cnj / 20-40 thrusters. Clean n Jerk weight is around 55%. Should be light and you don’t have to squat them. Make sure to take weight off for thrusters.
2/2/2016 – WOD
Strength
Push Press 5×5 @ 85% (from the floor – no rack)
Conditioning
6 Rounds For Time
6 Hang Power Snatch 135/95#
8 Overhead Lunges 135/95#
12 Deadlifts 135/95#
50 Double Unders
WOD Notes: TD = 11-17 minutes. HPS weight is around 65% of 1RM HPS. Weight should be fairly light to where you can move through all 3 barbell movements fairly quickly. HPS & OHL should be unbroken and linked together especially first few rounds. DU scale = 100 singles.
2/1/2016 – WOD
Strength
Back Squat – 4×7 @ 75-82%
—Start @ 75% for set 1 & work up to a heavy 7 rep by set 4.
Conditioning
“Nutrition Challenge Baseline WOD” – Re-test from 1/4/2016
For Time
75 Cal Row
75 Wall Balls 30/20#
75 Burpees
WOD Notes: TD = 12-20 minutes. Make sure to use same WB weight! We will have to run heats about 5-6 minutes with classes larger than 10 people. Record your time & your time improvement. The “Whole 30/Flexible Dieting” Nutrition Challenge technically ends tomorrow, but we are testing this baseline WOD today, so come prepared to do work!! Scale is also available to do a weigh-in.
1/30/2016 – WOD
Conditioning
5 Rounds For Time
10 Overhead Squat 135/95#
10 T2B
—Rest 3 minutes
30-20-10 reps of:
DB Snatch (alternating) 70/45#
Burpees
—Rest 3 minutes
5 Rounds For Time
1 Legless Rope Climb 15ft
12 Box Jumps 24/20″
WOD Notes: TD = 5-8 min / 8-13 min / 5-8 min. OHS weight is less than 50% of your 1RM (should be able to do 10 unbroken each round). T2B scale = 10 hanging knee above hips or 6 cal ski erg. Legless scale = climb with legs or 5 strict pull-ups.
1/29/2016 – WOD
Strength
Front Squat – 3×10 @ 70-80%
—Start @ 70% for set 1 & work up to a heavy 10 rep by set 3.
Conditioning
Make-up/Skill Day!
1/28/2016 – WOD
Strength
Snatch – 5 touch n go snatches (3 power + 2 full) every 90 sec for 5 sets @ 60-70%
Conditioning
6 Rounds (interval style)
10 Strict HSPU (no deficit)
15 KB Swings 70/53#
20 Cal Row
—Rest 1 min between rounds
WOD Notes: TD = 2-3 min/round. Scale reps on hspu if you can’t do 10 unbroken. You may also kip if necessary. Each round should be 95%+ effort! If you can’t do hspu at all you should do 10 DB strict presses (choose weight you can get unbroken).
1/27/2016 – WOD
Strength
5 touch n go cleans (3 power + 2 full) every 2 minutes for 5 sets @ 65-75% of 1RM full clean
—Touch n go is preferred, but if you have to drop the bar that’s fine
Conditioning
For Time
100 Wall Balls 30/20#
200 Double Unders
30 Clean n Jerks 135/95#
WOD Notes: TD = 12-18 minutes. RX is 10ft for men & women. DU scale = 400 singles. Cnj weight is 40-45% (light), should do quick singles. You don’t have to squat the Cnj.
1/26/2016 – WOD
Strength
1 Push Press + 1 Push Jerk + 1 Split Jerk – Every 90 seconds for 8 sets
—From the floor. Should be 90-95% of push press
Conditioning
4 Rounds For Time
10 Deadlifts 315/205#
15 C2B Pull-ups
20 Bar Facing Burpees
WOD Notes: TD = 10-16 minutes. DL = 67-70% of 1RM. C2B scale = chin over bar.
