Strength
Every 3 min x 5 sets
4 Back Squat @ 80%+
8-10 Strict Pull-ups (advanced = C2B)
Conditioning (16 min cap)
5 RFT
10 Thrusters 115/75# (RX+ = 135/95#)
40 Double Unders
15/11 Cal Row
WOD Notes: Thrusters should unbroken each round & shouldn’t feel super light or heavy. DU sub = 20-30 DU or 80 singles. You should be able to hold 2:30-3 min rds. Make sure you are hydrated before you walk into the gym tomorrow!
Assistance
Weighted Plank – 10 sets: 30 on / 30 off
Conditioning
5 RFT (with a partner)
20 Deadlift 255/165# (55%)
20 Double Dutch Burpees
—Rest 2 minutes
4 RFT (with a partner)
14 Power Snatches 135/95#
24 C2B Pull-ups
400m Run
WOD Notes: You may break up the work as needed & work at the same time only for the Pull-ups/burpees/run. You will do 10 DL & 10 burpees each per rd. Record 2 separate scores.
Strength/Conditioning
Make-up/Skill Day!
Strength
3 Snatches (touch n go) every 90 sec for 7 sets
—Start @ 75% & work up to a heavy triple
Conditioning
For Time
15 Dball Over Shoulder 125/80#
4 Rope Climbs 15ft (Rx+ = 20ft)
400m Sled Drag 100/60#
4 Rope Climbs 15ft (Rx+ = 20ft)
15 Dball Over Shoulder 125/80#
WOD Notes: Dball should be a little lighter than normal & should take about 70-90 sec for 15 reps. RC sub = climb to 12ft or 8 heavy pulleys. Sled drag should be a fast walk or slow jog.
Assistance
L-Sit/Tuck (pegboard) – 30 sec on / 60 sec off for 5 sets
Strength
3 Jerks (from rack) every 90 sec for 6 sets
—Start @ 75% & work up to a heavy triple
Conditioning
10 Min Running Clock
80/60 Cal Assault Bike For Time
***Max Muscle-ups or GI Janes in remaining time
WOD Notes: Scale cals back if you can’t finish in under 7 minutes. If you avg 60 rpm, that will get you about 12 cals/min. Record assault bike time & # of reps.
Assistance
a) Shoulder Press (5 sec negative each rep) – 4×8
b) Abmat Sit-ups – 5×20
Strength
Every 3 min x 5 sets
3 Rep Touch n go Clean (power or full) @ 75%+
8-10 Reps DB Bench Press (heavier than last wk)
Conditioning
12 Min AMRAP
3 (Power Clean + Hang Power Clean) 185/125#
9 T2B
12 Wall Balls 20/14# to 10ft
WOD Notes: Goal is to get 6+ rds. PC/HPC should be around 65% of max PC. T2B sub = toe through ring or 9 Leg raises. WB should be unbroken each round no problem since it’s a light ball.
Strength
Every 3 minutes x 5 sets
12 Front Rack Lunges (build to 2-3 heavy sets)
10 One Arm High Pulls (each arm)
Conditioning (17 min cap)
4 RFT
75 Double Unders
10 Devil Presses 45/30# DB’s
20/15 Cal Ski
WOD Notes: Goal is to avg 3-4 min rds. DU scale = 125 singles. Devil presses/ski should both be around 1 min/rd.
Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off
***8am Open Gym, 9am class, 10-1pm Open Gym***
Conditioning
2019 CF Games Masters WOD #5 – For Time
800m Run
30 HSPU or 90ft HS Walk
30 DB Thrusters 30/20#’s
30 Box Jump Overs 24/20#
30 Power Cleans 185/125#
30 Box Jump Overs 24/20#
30 DB Thrusters 30/20#’s
30 HSPU or 90ft HS Walk
800m Run
WOD Notes: The 55+ age group was 400m + 20 reps of everything. PC should be 60-65%. Thrusters should feel light to where you can do at least 10 reps at a time.
Strength/Conditioning
Make-up/Skill Day!
Strength
EMOM x 12 – 1 Clean n Jerk @ 75-85%
Conditioning
For Time – “2019 CF Masters Event #1”
500m Row
30 Bar Facing Burpees
—At the 9 Min Mark
30 Bar Facing Burpees
500m Row
WOD Notes: This WOD is supposed to be a sprint (under 4 min), but pace the row to 95% & try to go through burpees as fast as you can on the first part.
Assistance
L-Sit/Tuck (Pegboard) – Accumulate 4 minutes
