Conditioning
3 RFT (with a partner)
20 Curtis P Complex (65% of CnJ)
20 Muscle-ups or 30 GI Janes
250m Partner Sled Drag 135/80#
—Rest 3 minutes
50/40 Cal Row (with your partner – 25/20 each)
WOD Notes: TD = 25-32 min / 1:30-2 min for row. Curtis P = 1 power clean + 2 lunges + Push Press. MU – you may do bar or ring. One person may only work at a time for both MU & Curtis P. GI janes you may work at the same time (15 each). Sled drag should be a fast walk or slow jog.
Strength
3 Hang Clean + Split Jerk – 1 set every 2 min for 6 sets
—Hang on for all 3 reps & stay between 75-85% for all 6 sets
Conditioning
2 Min AMRAP x 10 with a partner
8 Bench Press @ 225/155# (75%)
12 C2B Pull-ups (RX+ = 15)
Max Cal Ski
WOD Notes: TD = 10-25 cal/rd. Score = total cals (DO NOT reset monitor). This WOD is going to give you an upper body pump! Partner A will work for 2 min while Partner B rests. The 8 reps should feel heavy each round for the bench press (make sure you have a spotter). C2B scale = chin over bar or banded strict PU. You should have about 60 sec to ski each round! Make sure to push the intensity since you’ll have 2 minutes rest each round!
Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted)
b) DB Bicep Curl + Gun Walk – 4×10 + 100ft walk
c) DB Tricep Skull Crushers – 4×12
Strength
3 Hang Snatch – 1 set every 90 sec for 6 sets
—Hang on for all 3 reps & stay between 75-85% for all 6 sets
Conditioning (20 min cap)
For Time
50/40 Cal Row
25 Power Snatches 95/65#
50 Thrusters 95/65#
25 Power Snatches 95/65#
50/40 Cal Row
WOD Notes: TD = 12-17 min. The BB should feel light for the snatches & thrusters. You should be able touch n go 3-5 reps at a time on the snatches & do sets of 10 on the thrusters. Please make sure the weight that’s touching the floor weighs more than the empty bar!!
Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×12 (heavy)
b) DB Reverse Flys – 4×15 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 8×15 (30 sec rest between sets)
Strength
a) Shoulder Press – 6×3 @ 85-90% + 1xME @ 50%
b) RDL (barbell 2 legs) – 4×7 @ 65%
—Superset a/b together
Conditioning (18 min cap)
100 Burpees For Time
*EVEN Min = 40 Double Unders
*ODD Min = 5 Dball Over Shoulder 150/100#
WOD Notes: TD = 10-16 min. WOD starts with DU. DU scale = 20 DU (don’t spend more than 30 sec) or 60 singles. Dball should take 25-30 sec each round and feel heavy, so scale reps and go heavier if possible.
Assistance
Hollow Rocks – 30 on / 30 off for as long as possible (max of 10 sets)
Strength
a) Back Squat – 7×3 @ 82-87%
b) One Arm High Pulls – 5×8
Conditioning
3 RFT:
20 T2B
30 Wall Balls 30/20# to 10/9ft
40/32 Cal Bike (25/18 cal assault)
WOD Notes: TD = 11-16 min. T2B scale = toe to ring or scale t2b to 8-12 if you have trouble linking. Wall Balls should be done in 1-3 sets per round.
Assistance
a) Strict Pull-ups (narrow grip) – 5×8 or accumulate 15 negatives
b) Weighted Plank – 10 sets: 2o sec on / 20 sec off
Open Gym: 10-1pm
Conditioning (complete with a partner)
10 Min AMRAP
10 DB Burpee DL (2) 45#/30#
Max Cals on Rower
—Rest 2 minutes
10 Min AMRAP
Run 150m
Max DB Hang Snatches (2 arm) 45#/30#
—Rest 2 minutes
10 Min AMRAP
20 DB Lunges (2) 45#/30#
Max Cals on Ski Erg
WOD Notes: No TD just do work! For each segment, Partner A will do one movement while Partner B Rows, does Hang snatches, or ski’s. You will switch when Partner A finishes the first movement.
Strength
Clean: Floor + Low Hang + Hang + Split Jerk
—5 sets @ 75-90% (heavier than last wk). One set every 3 min.
Conditioning (15 min cap)
75 Hang Power Clean For Time 165/105# (60%)
*EVEN Min = 1 Rope Climb 20ft (seated)
*ODD Min = 5-8 Strict HSPU (RX+ = 3″ deficit)
WOD Notes: TD = 9-14 min. WOD starts with gymnastic movement. You should be able to get 7-10 HPC each round. Weight should feel moderately heavy to where you have to pull under instead of muscle cleaning. RC scale = climb to 12-15 ft, 2 up/downs, or 3 rope pulleys. HSPU scale = 5 burpees.
Assistance
a) Glute/Ham Raises – 4×15 (advanced – weighted)
b) DB Bicep Curls – 4×12
c) DB Tricep Skull Crushers – 4×12
