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10/15/2015 – WOD

Strength
Power Snatch + Hang Power Snatch + Full Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 80% of 1RM Pwr Snatch & work up to a heavy complex.

Conditioning
16 Min EMOM
Min 1 – 20 KB Swings 70/53#
Min 2 – 2 Rope Climbs 20ft
Min 3 – Ski Erg 15/10 cal or Air Dyne
Min 4 – 15 T2B

WOD Notes: If you cannot perform the designated reps in each minute, that’s fine just get as many reps as possible in that minute. Larger classes will start at different stations. Scaling for RC = 10 Strict Pull-ups or 15 Ring Rows. Scaling for T2B = 20 Sit-ups.

Bonnie – 400m run during WOD 2

10/14/2015 – WOD

Strength
Cluster + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes.
—Start @ 90% of cluster & go as heavy as cluster allows. Push jerk & Split Jerk are there to work on technique.

Conditioning
20 Min AMRAP
5 Power Clean 185/125#
6 Front Rack Lunges 185/125#
5 Push Jerk 185/125#
15 Cal Row

WOD Notes: TD = 6-9 rounds. Use same weight for all 3 movements. Should be around 65% of 1RM PC. You should be able to go right to the jerks after the lunges without dropping bar.

2015 Lumber Games!

10/13/2015 – WOD

Strength
Bench Press – 4×8 @ 75%

Conditioning
10 Min AMRAP
5 Overhead Squats 115/75#
5 Bar Facing Burpees
10 Overhead Squats
10 Bar Facing Burpees
15 Overhead Squats
15 Bar Facing Burpees
20 Overhead Squats
20 Bar Facing Burpees
25 Overhead Squats
25 Bar Facing Burpees
***Start back over at 5 if you finish the round of 25. Score = total reps

WOD Notes: TD = 1+round. OHS weight is light to where you can do each set unbroken. If mobility is limited, you can do front squats.

10/12/2015 – WOD

Strength
Back Squat – 4×8 @ 75%

Conditioning
4 Rounds For Time
12 DB Snatch (alternating) 80/50#
15 C2B Pull-ups
400m Run

WOD Notes: TD = 12-17 minutes. DB weight is light to where you should be able to move consistently through each rep without much rest. You may C2B to Chin over bar if necessary. Please DO NOT drop DB, especially from overhead!

10/10/2015 – WOD

Conditioning
For Time – Wodapalooza Qualifer Week 2 WOD #4
30 Cal Row
30 Wall Balls 20/14#
30 T2B
30 Deadlifts 185/135#
30 Burpee Box Jump Overs 24/20″
30 Deadlifts 185/135#
30 T2B
30 Wall Balls 20/14#
30 Cal Row

WOD Notes: TD = 13-20 minutes. DL weight is very light to where you can link a lot of reps in a row or do very quick singles (<40%).

10/9/2015 – WOD

Strength 
Front Squat – 12 Min to work up to heavy single, then do 4×2 (pause + tempo) @ 85%

Conditioning
Make-Up/Skill Day!

Reminder: Saturday Schedule – 9am Open Gym & 10am class only.

10/8/2015 – WOD

Strength
3 Position Snatch – Full Snatch + Below Knee + Above Knee
—15 Min To Work up to a heavy complex. Should be between 85-90% of 1RM.

Conditioning
For Time
10 Wall Balls 30/20#
4 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
30 Wall Balls
8 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
10 Wall Balls
4 Ring Muscle-Ups

WOD Notes: TD = 9-16 minutes. You may sub 2x GI Janes instead of Ring Muscle-ups (8/12/16/12/8). You may also scale reps for MU each round to 2/3/4/3/2. Rx for WB = 10 ft for men & women.

Reminder:  This Saturday there will only be a 10am class & Open Gym at 9am only.

Upgraded storage area. Thanks Tony & Tighe

10/7/2015 – WOD

Strength
Power Clean + Full Clean + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes
—Start @ 75% & build to a heavy complex. Should be around 85%+ by the end. You may drop bar after power clean.

Conditioning
3 Rounds For Time
2 Rope Climbs 20ft (legless + with legs)
6 Squat Clean n Jerk (70%)
600m Run

WOD Notes: TD = 15-21 minutes. Run is past the “Eggs Sign” right as you start to veer to the left. Scaling for RC = climb with legs 2x or 1 lap sled pull with arms only + 10 cal ski erg.

Announcement: This Saturday there will only be a 10am class & Open Gym at 9am only.

10/6/2015 – WOD

Strength
Bench Press – Work up to a heavy single, then do 2×10 @ 75%

Conditioning
Buy In: 50 Cal Row
5 Rounds
5 Deadlifts 315/205#
10 Bar Facing Burpees
Buy Out: 50 Cal Row

WOD Notes: TD = 11-16 minutes. DL weight is around 65-70% of 1RM (should be able to either touch n go most reps or do quick singles, but shouldn’t be super light). You must jump over bar for the burpees (if you step over that is considered scaling).

10/5/2015 – WOD

Strength
Back Squat – 12 Min to work up to heavy single, then do 4×2 (pause + tempo) @ 85%

Conditioning
“2015 Wodapalooza Qualifier – WOD #2”
12 Min Amrap
12 Thrusters
35 Double Unders

Elite/Rx & Master’s 40-49:
Men: 75 / 95 / 115 / 135 / 155 / 175 / 195 / 215 / 235… etc.
Women: 55 / 65 / 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145… etc.

Intermediate/Scaled/Master’s 50+:
Men: 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145 / 155 / 165… etc.
Women: 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 / 110… etc.

WOD Notes: The goal should be to get through 5-6 different sets of thrusters. You are responsible for changing your weights. DU scale = 70 singles