Strength
Back Squat – Work up to a heavy single, then do 1×20 @ 70%.
—heavier than last week
Conditioning
“2013 Open WOD 13.1″ (Compare to 8/31/2013)
17 Min AMRAP
40 Burpees
30 Snatches 75/45/35lb
30 Burpees
30 Snatches 135/75/55lb
20 Burpees
30 Snatches 165/100/75lb
10 Burpees
AMRAP Snatches 210/120/90lb
***Score is total reps.
WOD Notes: snatches should be super light the first round. Add weight each round.
13.1 Post WOD
***10am class only today. Open gym 11-1pm
Conditioning
For Time
50 Cal Row
21 Deadlifts 205/125
25 Burpees
15 Hang Power Cleans 205/125lb
25 Burpees
9 Squat Cleans 205/125lb
25 Burpees
50 Cal Row
Announcement: Good luck to Mary, Eric, Jenny, Kurt, Joe, Rachel. and Steve who are competing at the Unfinished Business Comp!
Strength
Front Squat – 1×20
—You should be around 65%
Conditioning
Make-Up Day! Come in and make up a WOD you missed or work on any skills you want to improve on.
Reminder: 5:30am, 8am, 4pm classes today with open gym from 5-6pm.
Strengh
BB Complex – 3 Hang Power Cleans + 3 Front Squats + 3 jerks
—15 Min to Work up to a max. You must hang on for all 9 reps.
Conditioning
For Time – WOD #9 (almost) – Wodapooloza
30 Triple Unders or 100 Double Unders
30 Power Cleans 165/105lb
20 Ring MU (sub: 30 GI Janes)
20 Jerks 165/105lb
10 Thrusters 165/105lb
5 Rope Climbs 15ft
WOD Notes: Scaling for DU is 200 singles. PC weight is 60% of 1RM. Use same barbell/weight throughout WOD. Scaling for RC are 5 up/downs and 15 Strict Pull-ups (should be difficult to where you have to break up multiple times).
Strength
Snatch – 1 every 90 sec for 9 min (1 Sq Snatch + 1 Hi Hang Snatch + 1 OHS)
—7 total sets. Work between 70-80% of your 1RM
Conditioning
“2015 Wodapooloza WOD #1”
3 Rounds For Time
21 C2B Pull-ups
15 Strict Handstand Push-ups (level)
9 Squat Snatches 155/135/105/75lb
WOD Notes: Scaling for C2B pull-ups are chin over bar. You may scale the number of pull-ups (12-15) each round if necessary if you aren’t using a band. Scaling for strict HSPU are DB Push Presses. You should choose a weight that you will have to break up into 2 sets each round. You may scale Squat Snatches to Power Snatches if mobility is limited in the bottom of OHS. Squat snatch weight is 60% of 1RM and power snatch weight is 67-70% of 1RM Power Snatch. Do HSPU against wall where rowers are if possible.
Strength
Bench Press – 15 Minutes to find a heavy 1RM, 3RM, 5RM, 10RM
—Try to only do 1 set for each rep scheme
Conditioning
“Wodapooloza WODS 8 & 7”
10-8-6-4-2
Burpee Box Jump Overs 30/24″
DB Split Snatch (alternating arms) 100/70lb
—Rest 5 minutes
40 T2B
30 Cal Row
20 (step) Overhead Lunge 170/120#
WOD Notes: Both these WOD’s are short (think under 10 minutes) so try to push the intensity! You must face the box for the burpee/BJ overs. You do not have to alternate which leg you split each time, but you must alt arms. You may scale the OH lunges to front rack lunges if necessary. It should take no more than 2 sets to complete 20 steps.
Nicole & Dan post-wod
Strength
Back Squat – 1×20 @ 65-67%
—Do a few lighter warm-up sets before attempting the 20 reps
Conditioning
For Time – “2015 Wodapooloza WOD #4 (w/o swimming)”
60 Sec L-Sit Hold
45 Wall Balls 20/14lb to 12/11ft
1200m Row
45 Wall Balls 20/14lb to 12/11ft
60 Sec L-Sit Hold
Extra Skill Work
100 Parallette Pass-Through For Time
WOD Notes: Accumulate 60 sec in an L-Sit on the parallettes. Rx’d is (2) 45# plates stacked on top. If heels touches plates time stops. You may scale to (1) 45# plate or you may hold a tuck for 90 seconds (not 60). WB weight is normal but aim for a higher target than usual. Think about bringing arms down while ball is in the air to save your shoulders.
Schedule Changes This Week
Mon-Thurs: Normal Schedule
Friday AM is normal as well. Fri PM there will only be a 4pm class, with open gym from 5-6pm.
Saturday – 10am class only. Open Gym 11-1pm.
Conditioning
20 Min AMRAP
6 DB Snatches (alternating) 80/50lb
8 Overhead Walking Lunges 80/50lb
10 Goblet Squats 80/50lb
12 GI Janes
20 Cal Row
Extra Skill Work
20 Muscle-Ups For Time or Practice MU transitions
WOD Notes: Use the same DB weight for the snatches/lunges/squats if possible. We will stagger heats 1 minute due to the rowers. The goal is to get 4-5 rounds on this one.
Reminder: CF Kids is tomorrow at 4pm. Let me know if you plan on bringing kids in. Open gym tomorrow 1-4pm.
Strength
Front Squat (pause) – 7×2
—Start @ 70% & work up to a heavy 2RM
Conditioning
4 Rounds For Time
3 Thrusters 205/125lb
30 Double Unders
—Rest 1 minute
3 Rounds For Time
6 Thrusters 165/105lb
40 Double Unders
—Rest 2 minutes
2 Rounds For Time
9 Thrusters 135/95lb
50 Double Unders
***Score is total time minus 3 minutes.
WOD Notes: Thrusters (77%, 62%, 50% by round) must be unbroken, so pick 3 different weights that are challenging. Scaling for DU are double the amount of DU. You have 3 minutes total of built in rest within this WOD, so try to sprint each mini workout.
Strength
3 Position Clean – (Hips + Above Knee + Below Knee) – 7×1
—Start @ 65% & work up to a heavy complex. You must hang on to bar for all 3 reps.
Conditioning
21-15-9
Sumo Deadlifts 275/185lb
C2B Pull-ups
Bar Facing Burpees
—Rest 3 minutes
Ski Erg – 500m For Time (compare to row time on Tues)
Assistance
3×8-10 Strict Pull-ups (weighted for advanced)
WOD Notes: Time domain for this WOD is 6-10 minutes, so think about moving at a high intensity. DL weight should be heavy enough to where you have to break it up once each round (about 60% of 1RM). Sumo DL require much more glute/hip activation (less stress on low back), so make sure to drive knees out with each pull. You may scale pull-ups to chin over bar if necessary.
*CF Kids is this Sunday at 4pm – Please let me know if you plan on bringing kids
