2 Clean n Jerks every 90 Sec x 7 Sets @ 70-80%
–Rep 1 = Halt (pause) under the knee + pause at bottom of dip of Jerk
–Rep 2 = Slow Pull (should take 2 secs to the knee)
18/15 Cal Ski
9 Thrusters 115/75# (RX+ = 135/95#)
30/25 Cal Ski
15 Thrusters 115/75#
42/35 Cal Ski
21 Thrusters 115/75#
WOD Notes: Goal is 8-12 minutes. Thrusters should be unbroken the rd of 9/15 but break up the round of 21 1-2x. Try to keep a consistent pace on the ski erg each round and avg 40-50 stroke/min at the most.
a) DB Skull Crushers – 4×15
b) Side Plank – 3×60 Sec (each side – put weight on hip)
a) BB Good Mornings – 5×8 @ 45-50% of Back Squat (heavier than last wk)
b) DB Bench Press – 5×12 (heavy)
—Superset a/b every 3 minutes.
17 Min AMRAP – “What Open WOD does this look like?”
40/32 Cal Row
30 Power Snatches 75/55#
30/24 Cal Row
30 Power Snatches 115/75#
20/16 Cal Row
30 Power Snatches 165/105#
10/8 Cal Row
***Max Snatches 205/125# in Remaining Time
WOD Notes: Goal is try and finish the 3rd rd of snatches. First Bar should feel very light to where you can muscle snatch majority of reps & hang on for sets of 10 reps at a time. Please load bars to where you aren’t damaging plates!! 2nd bar should still feel light but you will have to power snatch, but can touch n go 3-5 reps at a time with minimal rest. 3rd Bar should feel heavy to where you do singles.
a) DB Lateral/Front/Bent-over Raises – 4×10 each
b) Hollow Rocks – Tabata 10 Rounds
a) Back Squat – 1×20 @ 62% (Wk 2 of 5)
b) Front Rack Lunges – 3×10 @ 47-50% of BS (slightly heavier than last wk)
c) Strict (close-grip) Pull-ups – 4×8-10 Reps (advanced use weight)
—You should be able to knock out the 1×20 BS quick, but make sure to do a few warm-up sets of 4-5 reps. Time your 20 rep. It should take under 90 secs.
14 Min AMRAP
14/11 Cal Assault Bike
14 (7R+7L) One Arm DB Push Press 50/35# DB (RX+ = 70/50#)
14 (7R+7L) One Arm Overhead Lunges 50/35# DB (RX+ = 70/50#)
WOD Notes: Goal is 5+ rds. Pick a DB where you can do the PP & Lunges unbroken separately. You don’t necessarily have to do all 28 reps unbroken with the DB, especially during later rounds.
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×15 (each arm)
40 Min AMRAP
100/80 Cal Ski
80 Wall Balls 30/20# to 10/9.5ft
60 Lateral Burpees over Bar
40 Hang Power Cleans (m: 185/205/225#) (f: 125/135/145#)
WOD Notes: Goal is to get 3 rounds. The WOD is “you go, I go” except for the burpees you’ll work at the same time. HPC = 65/70/75% by rd. I’d recommend switching every 10 reps on WB and 5 on the HPC.
Back Squat – 1×20 (5# heavier than Mon)
a) Deadlift (reset after each one) – 5×8 @ 65-70%
b) DB Strict Press – 5×12 (heavy)
—Superset a/b every 3:30
15 Min AMRAP
7 DBall Over Shoulder 125/80#
10-12 HSPU or 3-5 Wall Climbs (RX+ = 50ft HS Walk)
WOD Notes: Goal is 4+ rds. Run sub = 15-12 Cal Bike (only do that if you weren’t in Wednesday). Dball should feel pretty light to where you can do 7 reps in 30-40 secs.
a) One Arm High Pulls – 4×12 (each arm)
b) GHR – 4×12 or Practice lowering yourself from the top with a partner for 5-6 reps.
Halting Snatch + Slow Pull (2 Sec under knee) Snatch – 10 Sets @ 70-75%
—Goal is to stay light w/ no misses & work on positioning by keep upper back tight!
25 Overhead Squats 115/75#
3 Rope Climbs 20ft
30/25 Cal Assault Bike
20 Overhead Squats 135/95#
2 Rope Climbs 20ft
25/20 Cal Assault Bike
15 Overhead Squats 155/105#
1 Rope Climb 20ft
20/15 Cal Assault Bike
WOD Notes: Goal is to go unbroken or breakup once on the OHS. Use 45/50/55% of max by round. OHS sub = FS if mobility is limited or just go light to work on form. RC sub = 5/4/3 up downs, 7/5/3 heavy pulleys, or 20/15/10 ring rows. Goal is 11-15 min.
a) Banded Abduction/Adduction – 3×15 (each leg – make sure there’s lots of resistance)
b) Weighted Sit-ups – 4×30 (weight behind head)
a) BB Good Mornings – 5×10 @ 47-50% of Back Squat
b) DB Bench Press – 2×15, 2×10, 2×5 (heavy for each set)
—Superset a/b every 3 minutes. Start with DB BP first since it’s 6 sets
3 Min AMRAP x 4 Rounds
12 Devil Presses 45/30# DB (RX+ = 50/35#)
15 T2B (RX+ = 20)
Max Double Unders in remaining time
—Rest 1 min between rounds
WOD Notes: You should have about 1 min each round to get as many DU as possible. T2B sub = T2R, v-ups, or sit-ups. DU sub = Singles or Max ft on versa climber. Score = Total DU, singles, or versa ft.
a) 30 Sec Russian Twists + 30 Sec Hollow Rock: 5 sets
b) Barbell Skull Crushers: 4×15
a) Back Squat – 1×20 @ 60% (Wk 1 of 5)
b) Front Rack Lunges – 3×12 @ 45% of BS
c) Strict Pull-ups – 4×8-10 Reps (advanced use weight)
—You should be able to knock out the 1×20 BS quick, but make sure to do a few warm-up sets of 4-5 reps.
Conditioning (16 Min Cap)
125/100 Cal Row For Time
***Every 2 Min starting at 0:00, Do 5 Clean n Jerks 175/115# (RX+ = 205/135#)
WOD Notes: Goal is to finish under 12 min so that you’re not doing more than 40 CnJ. Use around 65% of your max CnJ. You should have around 75-90 Sec per round to get as many cals, so make your transitions as fast as possible!
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Bicep Curls – 4×8 + 30 Sec Gun Hold
45 Min Running Clock – Partner WOD
100/80 Cal Assault Bike
120 DB Snatches (alternating) 50/35#
—Max Snatch by the 15 Min Mark
100/80 Cal Assault Bike
100 DB Hang Cleans 50/35#
—Max Clean by the 30 Min Mark
100/80 Cal Assault Bike
80 DB Thrusters 50/35#
—Max Jerk by the 45 Min Mark
100/80 Cal Ski For Time at the 45:00 Min Mark
WOD Notes: Goal is to have 5+ min at the end to max out snatch/clean/jerk. You should be able to get in 3-4 attempts in that time. You may use a rack for the jerk. DB’s should feel light to where you can do 10 at a time before you switch.