9/11/2015 – WOD
Strength
Front Squat – 4×2 @ 90%, 2×1 @ 95%
Conditioning
Make-up/Skill Day!
Midline – Day 12
L-Sit (paralletes) or Tuck Hold – 8×20 sec
—Rest 60 sec between
Blog
9/10/2015 – WOD
Strength
5 sets – Power Snatch + Full Snatch @ 85-90%
—Drop bar between reps
Conditioning
10 Rounds For Time
6 DB Snatch (alternating) 70/45#
9 T2B
25 Double Unders
Midline – Day 11
Side Plank – 6×45 sec (70/40# on hip)
—heavier than last week. Rest 90 sec. 3 sets each side.
WOD Notes: TD = 11-17 minutes. Set up equipment so that you don’t have to walk far between movements. DB snatch weight is light to where you should be able to muscle snatch majority of reps. Scaling for DU = 50 singles. Scaling for T2B = 5-7 reps or 5 cal ski erg each round.
9/9/2015 – WOD
Strength
5 Sets – Power Clean + Full Clean + Split Jerk – @ 85%+ of CnJ
—Drop bar after power clean.
Conditioning
For Time
15 Squat Cleans 205/135#
3 Rope Climbs 20ft
Run 1200m
3 Rope Climbs 20ft
15 Squat Cleans 205/135#
Midline – Day 10
4×25 Ab Mat Weighted Sit-ups (55/30# heavier than last wk)
WOD Notes: TD = 13-19 minutes. SC weight is around 63-65% of 1RM clean. RC scale = 1 lap sled pull arms only + 10 cal ski erg. The run is the 800m loop but run to stop sign on Lucon Rd, then back to the 400m mark. You should be able to do quick singles on the cleans.
9/8/2015 – WOD
Strength
Bench Press – 6×4 @ 85%
Conditioning
3 Rounds For Time
10 Ring Muscle-ups
12 Deadlifts 295/185#
500m Row
Midline – Day 9
Hollow Rock – 6 Rounds of 30 sec on / 15 sec off
WOD Notes: TD = 11-16 minutes. Scaling for MU = 10 GI Janes or 15 HR Push-ups/15 C2B PU. DL weight is around 62% of 1RM (you should be able to move consistently through them, while maintaining neutral spine).
9/7/2015 – WOD
Strength
Back Squat – 4×2 @ 90%, 2×1 @ 95%
Conditioning
“Kalsu” – 100 Thrusters For Time 135/85#
*5 burpees at the top of each min
Midline – Day 8
6×45 sec weighted plank (110/50#)
—heavier than last week. Rest 90 sec.
WOD Notes: There is a 20 min time cap on this WOD. TD = 12-20 minutes. You may scale the # of burpees to 3 each minute if 5 will take over 30 sec each round.
Reminder: 9am & 10am classes only with Open Gym 11-2pm.
9/6/2015 – WOD
Midline – Day 7
5×20 – Leg Raises (weighted 15/5#)
—lay on a bench with hips at the edge. Put DB in between feet as you bring legs straight up. Stop at parallel each rep.
Reminder: Labor Day Schedule is 9am & 10am classes only with open gym from 11-2pm.
9/5/2015 – WOD
Conditioning
For Time
30 KB Swings 70/53#
30 Burpee Box Jumps 24/20″
30 T2B
800m Sled Drag 45/25#
30 T2B
30 Burpee Box Jumps 24/20″
30 KB Swings 70/53#
Midline – Day 6
Front Rack Carry – 6x50ft @ 110% of FS
—Rest 90 sec between. Walk slow, stay under control. Sub buddy carry if you can’t make it in.
WOD Notes: TD = 15-25 minutes. You should be able to alternate between running/walking on sled drag. You should not be walking the entire 800m!
9/4/2015 – WOD
Strength
Front Squat – 4×8 @ 75%
Conditioning
Make-Up / Skill Day!
Midline – Day 5
L-Sit (paralletes) or Tuck Hold – 6×30 sec
—Rest 90 sec between
Reminder: Labor Day Schedule is 9am & 10am classes only with open gym from 11-2pm.
9/3/2015 – WOD
Strength
Bench Press – 4×8 @ 75%
Conditioning
4 Rounds For Time
50 Double Unders
14 Overhead Lunges 135/95#
1 Pull-up Complex (3 strict c2b + 6 C2b + 9 chin over bar)
Midline – Day 4
Side Plank – 4×60 sec (DB weighted on hip 45/20#)
—Rest 2 min between
WOD Notes: TD = 8-14 minutes. DU scale = 100 singles. OH lunge weight should a little less than 50% your 1RM OHS (should be unbroken). Scaling for pull-up complex is using thicker band for strict and thinner band for the kipping PU.
Announcement: Labor Day Schedule is 9am & 10am classes only with open gym from 11-2pm.
7pm class with overhead lunges
9/2/2015 – WOD
Strength
5×1 – 1 Full Snatch + 1 Low Hang Snatch + 1 Hang Snatch @ 75-80%
—You may drop bar in between reps if you want
Conditioning
6 Rounds (interval style)
5 Power Snatch (touch n go) @ 75%
15 Wall Balls 30/20#
20 Cal Row
—Rest 90 sec between rounds
Midline – Day 3
4×25 Ab Mat Sit-ups (weighted 45/20#)
WOD Notes: TD = each round should take between 2-3 minutes. Subtract 7.5 minutes from your time at the end. Your goal is to give 90%+ effort each round! Choose a ball you can go unbroken!
