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12/5/2013 – WOD

Strength
Back Rack Carry – 4 Sets (60′ increments)
—Work up to 120%+ of 1RM Back Squat for at least 2 sets

Conditioning
For Time
20 Strict Pull-ups
40 Wall Balls 20/14lb
15 Strict Pull-ups
30 Wall Balls 20/14lb
10 Strict Pull-ups
20 Wall Balls 20/14lb
5 Strict Pull-ups
10 Wall Balls 20/14lb

WOD Notes: This WOD is going to be more muscular fatigue, since pull-ups are strict (no kipping). Choose a band that allows you to get at least 15 pull-ups in a row. You may start off without a band if you can do a few unassisted pull-ups but you may add a band as you hit fatigue.

Reminder: Old Rage T-Shirts are on sale for $10. Zukay Drinks are $3/bottle. Cohesive Tape is $2/roll.

Tighe walking with a lot of weight!

Welcome Nina!

12/4/2013 – WOD

Strength
15 Min to Find a 1RM Clean n Jerk

Conditioning
5 Rounds For Time
5 Clean n Jerk 205/125lb
Run 250m

Assistance
4×8 GHD Glute Ham Raises (weighted)

WOD Notes: Clean n Jerk weight should be about 75% of 1RM. You may power clean all the reps in the WOD and you can sub a 1/2 mile bike each round if you absolutely can’t run.

Trish getting ready to go overhead!

12/3/2013 – WOD

Strength
Bench Press (Narrow Grip) – 5×5 @ 80%
—Try to pause at the bottom. No bouncing

Conditioning
For Time
50 KB Swings 88/53lb
50 Burpee Box Jumps 24/20″
Row 2k

WOD Notes: You must complete all 50 reps of KB swings before moving to the burpee box jumps.

12/2/2013 – WOD

Strength
Back Squat 5×5 @ 85%

Conditioning
5 Rounds For Time
2 Rope Climbs 15′
12 T2B
8 Thrusters 145/100lb

Midline
3×15 BB Rollouts or partner 6 inch holds

WOD Notes: Thruster weight should be fairly heavy, which you can get 8 unbroken almost every round, but should challenge you. Scaling for rope climbs are 1 lap sled pull/ 12 burpees / 12 ring rows each round.

11/30/2013 – WOD

Strength
Front Squat – 4×6 @ 80%

Conditioning
10 Rounds For Time
1 Squat Clean 245/165lb (80%)
5 C2B Pull-ups
6 Lateral Burpees over Bar
8 OH Walking Lunges 45/25lb plate

WOD Notes: Squat clean weight should be moderately heavy percentage wise. You will have to take an extra few seconds after each round before attempting each squat clean. Focus on footwork and speed under bar. You may scale C2B to chin over bar.

11/29/2013 – WOD

***9am & 10am classes only. Open Gym 11-2pm

Strength
15 Min To Find a Max Snatch
—Full Squat Snatch is preferred if mobility allows for it

Conditioning
10-8-6-4-2 Reps of:
Power Snatches 155/105lb
HSPU (7/4″ Deficit)
Then:
1000m Row

WOD Notes: Snatch weight is 75% of 1RM Pwr Snatch. You may scale HSPU to normal depth/elevated push-ups on box/HR Push-ups.

11/28/2013 – Happy Thanksgiving!

Conditioning
Partner WOD – Complete For Time
100 KB Swings 70/53lb
100 Partner Wall Balls 20/14lb
75 Toes To Bar
75 Box Jumps 30/24″
30 Clean n Jerk (75% 1RM)
1 mile Run

WOD Notes: You may divide the reps anyway you’d like, but try to split it evenly! You will be warm by the time you go outside for the run. If you absolutely cannot run you will row or bike until partner gets back from the run.

Great turnout today everyone!

“Butt Test”

11/27/2013 – WOD

Strength
Clean Complex – 5x (1 Sq Clean + 1 Hang Sq Clean + 1 High Hang Sq Clean)
—Work up to a heavy complex

Conditioning
8 Min AMRAP Ladder
1 Deadlift 225/155lb
1 GI Jane
2 Deadlifts
2 GI Janes
3 Deadlifts
3 GI Janes
*Keep climbing ladder until 8 minutes is up

Assistance
4×12 Weighted Back Extensions (BB on back)

WOD Notes: Deadlift weight is about 50% of your 1RM (light), since I want you to be able to move throughout the entire workout. Scaling for GI Janes is a burpee/pull-up attempt.

Guess who this is?

Laura crab-walking her bar back after the WOD!

11/26/2013 – WOD

Strength
a) Split Jerk – 5×1 @ 85-90%
—Work technique & speed under the bar
b) Shoulder Press – 3×5 (Heavy)

Conditioning
For Time
21 Push Jerk 155/105lb
Row 800m
15 Push Jerk 155/105lb
Row 500m
9 Push Jerk 155/105lb
Row 300m

Midline
3×12 GHD Sit-ups (Tempo) or 3×20 Weighted Sit-ups

WOD Notes: Use 60% of 1RM overhead. Push Jerks are preferred but you may push press if necessary. Rows should be at a controlled fast pace except last one is all out!

11/25/2013 – WOD

Strength
Back Squat – 5×3 @ 85%
—3rd rep you must pause at the bottom for 2 seconds

Conditioning
3 Rounds For Time
20 Back Squat/Front Squat/OHS  (185/155/115lb)
25 Burpees
50 Double Unders

WOD Notes: You will do back squats the 1st rd, front squats the 2nd rd, & OHS the 3rd rd. Use about 55% of your 1RM. Scaling for 50 DU are 125 singles or 25 DU.

Announcement: Thanksgiving (11/28) there will only be a 9am class, with open gym from 10-12pm. Friday (11/29) there will only be 9am & 10am classes with open gym from 11-2pm.