Strength
5 Push Jerks (from rack) every 90 secs for 6 sets @ 70-80%
—First set is 70%. Increase after that, but no heavier than 80%
Conditioning
13 Min AMRAP
30ft Handstand Walk or 3 Wall Climbs
12 KB Swings 70/53#
15/10 Cal Assault (30/20 Cal AD)
WOD Notes: RX+ = 60ft HS Walk. WC scale = 12-20 Shoulder Taps with foot elevated on box. Goal is to avg 2-2:30 min rounds.
Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) Weighted Plank – 10 sets of 30 on / 30 off
Conditioning
Open WOD 19.2
Conditioning
Make-up/Skill Day!
REMINDER: We are doing Open WOD 19.2 tomorrow (saturday). If you’re not on FB, please let me know what time you’d like to go in the morning. Heats start at 8:3oam and will go to 11:30am! 3.2.1…Rage!
Strength
Clean – 5×3 @ 70-85% (1 set every 2 min)
—Your choice between power or squat
Conditioning
Every 2 minutes for as long as possible
1o Burpees (under rig touch PU bar to finish)
10/8 Cal Row
—Add 1 rep every set until failure. Score = total cals.
WOD Notes: (Men) Rd 1 = 10/10. Rd 2 = 11/11. Rd 3 = 12/12, etc. (Women) Rd 1 = 10/8. Rd 2 = 11/9. Rd = 12/10. SC = starts with 8/8 or 8/6 if you’re a girl.
Assistance
Dball March (hold ball in front) – 4×60 sec
Strength
Snatch (full) – 5×3 @ 70-90% (one set every 2 min)
—Try to do the 3 reps in under 30 secs & hit the same weight as last wk (was 2 reps).
Conditioning
3 RFT
12 Thrusters 115/75#
25 Double Unders
9 Power Cleans 115/75#
25 Double Unders
6 Power Snatches 115/75#
25 Double Unders
WOD Notes: Goal is to avg 3-4 min per rd (each segment should take less than 1 min – 3 segments/rd). RX+ = 135/95#, INT = 95/65#, SC = 75/45#. Barbell should feel light to where you can go unbroken on the thrusters & do quick singles on the PC/PS.
Assistance
a) DB Skull Crushers – 4×12
b) GHD Sit-ups – 4×25
REMINDER: Lost & Found items are being thrown out Friday March 1st! Claim anything that is yours!
Strength
a) Shoulder Press – 4×10 @ 70%
b) Strict Pull-ups – 4×10-15 reps (use a band to get at least 10 reps)
—superset a/b
Conditioning (Partner WOD)
18 Min AMRAP
20 Dball Over Shoulder 150/100#
40 T2B
60/40 Cal Assault (100/80 AD)
WOD Notes: Goal is 3+rds. This is a “you go”, “I go” partner WOD. Make sure to pedal at 90%+ effort on the bike since you have built in rest. You can break up the work anyway you’d like.
Assistance
Banded Hollow Rocks – Accumulate 3 minutes
REMINDER: Please check to see if you have anything in the “Lost & Found” Bin. Anything that doesn’t get claimed is being thrown out this Friday, March 1st.
Strength
a) Bulgarian Split Squats – 5×5 (each leg – heavier than last wk)
b) Bicep Curls – 5×10 (DB at the same time)
—Superset a/b
Conditioning (17 min cap)
4 RFT
10 Devil Presses 50/35#
15 Box Jump Overs 24/20″
25/18 Cal Ski
WOD Notes: No rebounding is allowed on the box jump overs. Goal is to avg 3:30-4 min rounds. Scale the weight on the DB & height of the box if necessary. The 10 Devil presses should take between 60-70 sec when fatigued. Box Jump overs should take 30-45 secs. Ski should take 75-90 secs.
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
Make-up/Skill Day!
Open WOD 19.1 has been announced.
15 Min AMRAP
19 Wall Balls 20/14# to 10/9ft Target
19 Cal Row
***Saturday – we will run heats every 20 minutes starting at 8:30am. Attached is a google spreadsheet where you can sign-up for a heat and if you want a target. If you can’t make it Saturday that is fine. You may do it Friday, Sunday, or Monday, but you must find a judge! Reminder: Week 1 Scoring Criteria: Team who raises more money for our Charity of choice! Good luck everyone and let’s have some fun!
Skill
20 min to work on 1-2 skills of your choice
—Examples: Handstand Walks, Muscle-ups, T2B, Rope Climbs, etc.
Conditioning
14 Min Running Clock – Partner WOD
Partner A: 5 Sq Cleans (55%) + 10 T2B
Partner B: Row For Max Cals
—You will switch once partner A finishes 1 RD of (5 Sq clean + 10 T2B)
WOD Notes: Score = total cals. Do not reset monitors! Cleans can be singles or touch n go, but shouldn’t feel super heavy or light. Focus on moving well today (like always). Try to push the pace on the rower 90%+, but don’t go all out.
Strength
Push Press – Work up to a heavy single, then do 3×10 @ 70%
Conditioning
15 Min AMRAP
15/11 Cal Ski
8 DB Hang Cleans 70/45#
15 DB Bench Press 70/45#
15/12 Cal Assault (30/24 AD)
WOD Notes: Goal is to avg 3:30-4 min/rd. If you need to use different DB’s for the WOD that’s ok, but try to stick with one set of weights. Cleans and DB bench should be unbroken for most of the WOD.
Assistance
a) GHD Sit-ups – 4×25 + 30 sec hold at parallel
b) Reverse GHD Sit-up Hold – Accumulate 3 minutes
