1/28/2018 – WOD
Open Gym: 11-1:30pm
Open Gym: 11-1:30pm
Conditioning
Complete with a partner for time
Run 400m
50 Power Snatches 95/65#
60 T2B
80 Wall Balls 30/20# to 10/9 ft
40 Power Snatches 115/75#
60 T2B
80 Wall Balls 30/20#
30 Power Snatches 155/105#
60 T2B
80 Wall Balls 30/20#
Run 400m
WOD Notes: TD = 28-35 min. First set of PS (very light) should be 2×10 + 1×5 touch n go each. Second set of PS (light) should be sets of 5 touch n go. Last set of PS (heavy) should be quick singles. Scale T2B to 30-40 reps if you have trouble linking or max reps in 3 min. WB switch every 10 reps. Only movement where you work together at the same time are the 2x400m runs. Please SAVE the bumper plates, so watch how you load your barbells!!!!!
Skill – Ring Muscle-up
1) On the ground – Kip + Sit Through
2) On the ground – Hollow Rock + Sit Through
3) On Rings – Hollow/Arch + Hips Through
Strength
a) Back Squat – 10(77%), 8(80%), 6(82%), 4(85%), 2(87%)
—Pause on the last rep of each set
b) One Arm High Pulls – 4×10 (slow tempo on way down)
Conditioning
Make-up/Skill Day!
Assistance
a) Bicep Curls + Gun Walk – 4×12 reps
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements
Skill
T2B – 1) 1o Hollow+Arch 2) 5-8 Hollow+Arch Pull knees up 3) Max set of T2B
Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 75%, Min 5-8: 2EMOM @ 80%, Min 9-12: 1EMOM @ 85%
Conditioning
15 Min AMRAP
15 Deadlift 225/155#
50 Double Unders
25 HR Push-ups
30/23 Cal Bike
WOD Notes: TD = 4-5 rd. DL = 45% of 1RM. DU scale = 25 DU or 75 singles. HR PU scale = elevate hands on a bench/box.
Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
Announcement: You have until tomorrow to sign-up for the Open! Sign-up sheets are on my desk!
Skill
C2B – 1) 5-10 Hollow/Arch 2) 5-8 Hollow/Arch + Kip (open hip) 3. 5-8 PU
Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 70%, Min 5-8: 2EMOM @ 75%, Min 9-12: 1EMOM @ 80%
Conditioning
12 Min AMRAP
3 Laps Dball Carry (shoulder) 150/100#
5 Power Clean 175/115#
7 C2B Pull-ups (9 = Rx+)
WOD Notes: TD = 7-9 rd. 1 Lap = 6 mats. PC = 65% of 1RM (should be able to do quick singles). C2B scale = chin over bar or banded PU.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×12 (5 sec down + 5 sec up)
Skill/Warm-up
Handstand Hold + Shoulder Taps – 4×20 sec
—hands should be stacked under shoulders, ribs down, legs together, butt tight. You may scale to just a hold.
Strength
Push Jerk + Split Jerk (use rack) – 10(70%), 8(72%), 6(75%), 4(80%), 2(82%)
—Each set you must do half reps PJ & the 2nd half of SJ.
Conditioning (20 min cap)
Complete 12 Rounds For Time (with a partner)
10 Overhead Squats 135/95#
17/12 Cal Ski
WOD Notes: TD = 1:10-1:45/rd. Scale the # of cals on the ski erg to (15/10) if you can’t do 17/12 in under 60 sec fresh (test it out in warm-up). Each round is 95%+ effort, so don’t hold back!! Partner B will go with partner A finishes the entire round. You may bike 20/15 cal if there isn’t a ski erg available. OHS should be unbroken & should be fairly light (less than 50% of 1RM).
Assistance
a) RDL (snatch grip) – 5×6 @ 115% of snatch
b) DB Floor Press – 5×6 (heavier than last wk)
c) Hollow Rocks – Death by Tabata (go as long as possible)
Skill
Double Unders: Tabata (record reps)
Strength
Back Squat – 10(77%), 8(80%), 6(82%), 4(85%), 2(87%)
—Pause on the last rep of each set
Conditioning (18 min cap)
For Time
50/40 Cal Row
30 DB Walking Lunges 45/30#
40 DB Burpee Ground to OH 45/30#
30 DB Walking Lunges 45/30#
50/40 Cal Row
WOD Notes: TD = 14-17 min. DB lunges are Open standard from last year (on your shoulders). DB should feel very light on the lunges (unbroken) & ground to OH, which you should be moving the entire WOD! Scale the cals on the row if you can’t complete the 50/40 in under 3 min.
Assistance
a) Strict Pull-ups: 8×5-9 reps every 90 sec
b) Weighted Plank: 6 sets: 45 sec on / 45 sec off (heavier than last wk)
Open Gym: 11-1:30pm
Conditioning
3 Rounds For Time (with a partner)
4 Rope Climbs 20ft or 4 Pegboard Accents
50 Box Jump Overs 24/20″
40 Thrusters 115/75#
20 Dball Over Shoulder 150/100#
250m Run
WOD Notes: TD = 25-30 min. One person works while the other rests, except for the run where you will run together. RC scale = 8 ring rows/rc. No bounding on the box jumps! You must switch every 10 thrusters. You should switch every rep for the dball.
Strength
a) Back Squat – 10(75%), 8(77%), 6(80%), 4(82%), 2(85%)
—Pause on the last rep of each set
b) One Arm High Pulls – 4×8 (slow tempo on way down)
Conditioning
Make-up/Skill Day!
Assistance
a) Bicep Curls + Gun Walk – 4×12 reps
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements