Strength
Push Press – 6×2
—Start @ 85% & work up to a heavy double
Conditioning
6 Rounds For Time
5 Power Clean 225/135lb
5 HSPU (Strict) 6/3″ Deficit
Run 250m
WOD Notes: PC weight is 77% of 1RM. No kipping is allowed on the HSPU. You may use an uprise (abmat) to scale them or do 5 push presses @ 75% of 1RM.
Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5:30am & 5pm classes only, Saturday – Closed
Strength
Back Squat – 4×4 @ 85%+
Conditioning
21-15-9
Front Rack Lunges 185/115lb
KB Swings 70/53lb
Burpee Box Jump Overs 24/20″
Midline
3 sets max effort GHD Sit-up Hold or Plank
WOD Notes: Lunge weight should be 55% of 1RM Front Squat (should have to break up round of 21). You may face box anyway you’d like and jump over anyway you want.
Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5pm class only (no 5:30am), Saturday – Closed
Strength
Thruster – 10 min to work up to a heavy 1RM
Conditioning
For Time
60 Bar Facing Burpees
30 Thrusters 155/105lb
800m Run
WOD Notes: You must complete reps of each movement before moving on. You may not partition reps into rounds. You should have to break thruster up into multiple sets (3-4), so don’t go too light to where you can knock them out in 1-2 sets.
Announcement: Rage tanks are in! Please bring in $23 when you pick them up!
Strength
a) Front Squat – 5×5
—Start @ 80% & work up to a heavy 5RM
b) Romanian DL – 5×5 (heavy)
—Use 65%+ of your 1RM DL
Conditioning
Make-Up Day! You may do a WOD that you missed this week or work on any skills that you want to improve.
Announcement: There will be some schedule changes next week (Thurs, Fri, Sat) due to the Mid Atlantic Regional Competition. Stay tuned for details.
Strength
EMOM For 10 Minutes
ODD = Heavy Prowler Pushes 60ft (500+/300+lb)
EVEN = 6 Strict C2B Pull-ups
Conditioning
For Time
Row 50 Calories
2 Rope Climbs 20ft
Row 40 Calories
2 Rope Climbs 20ft
Row 30 Calories
2 Rope Climbs 20ft
Row 20 Calories
2 Rope Climbs 20ft
Row 10 Calories
2 Rope Climbs 20ft
WOD Notes: Scaling for RC are 15ft or pulling sled with arms 2 laps each round.
Great day for rowing outside!
Strength
Clean n Jerk – 2@80%, 2@85%, 2@90%, 2@95%
—Do all the reps at listed percentages.
Conditioning
10 Min AMRAP
8 DB Snatch 70/45lb
8 T2B
8 Wall Balls 30/20lb
—Rest 5 minutes
Tire Flips: 2×1 minute AMRAP
—Rest as much needed between each set
WOD Notes: Scaling for T2B are 15 sit-ups each round. WB Rx’d height is black line for men and gray line for women. Your score is total reps.
Strength
Bench Press – Work up to a heavy 1RM, then do 2 sets of max reps @ 80%
Conditioning
6 Rounds (each round is 95-100% effort)
30 Double Unders (unbroken)
12 Slam Balls 50/35lb
15 Burpees
—Rest 90 sec between rounds
WOD Notes: Scaling for DU are 75 singles. The 30 DU have to be unbroken. If you trip up before 30, you must start over. Make sure to give a consistent effort each round. You should need the rest each round! Subtract 7 1/2 minutes from your time.
Strength
Overhead Squat – 15 min to work up to a 1RM
Conditioning
“Nancy” – Compare to 7/24/2013
5 Rounds For Time
400m Run
15 OHS 95/65lb
Midline
4×12 GHD Sit-ups (slow tempo)
WOD Notes: You may sub back squats for OHS for both Strength & Nancy if you have shoulder issues. Weight should be light where you can do each round unbroken pretty easily.
Conditioning
5 Rounds For Time
5 Deadlifts 315/205lb
10 GI Janes
15 Box Jump Overs 24/20″
WOD Notes: Deadlift weight is 65-70% of 1RM. For the GI Janes, try to choose a bar that is a few inches above your reach.
Strength
Front Squat – 7×2
—Start @ 80% & work up to a heavy double
Conditioning
For Time
400m Sled Drag 45/25#
20 Ring Muscle-Ups
400m Sled Drag 45/25#
WOD Notes: Scaling for Muscle-Ups are 50 GI Janes (keep in mind we will be doing GI Janes in Saturday’s WOD as well). You may also scale the number of MU to 10 total. You may also make-up a WOD from earlier in the week if necessary.
