Strength
Back Squat – 20 Min to Work up to a heavy single (pause), then 1×10 @ 70% (pause each rep)
Conditioning
Make-up/Skill Day!
REMINDER: We are back to normal schedule tomorrow now that the Open is over!
8am Open Gym
9am & 10am classes
11-2pm Open Gym
***Rage will be closed on Sunday***
Strength
Clean n Jerk (full) – 1 EMOM for 12 minutes (12 total reps) @ 85%+ of CnJ
—use heavier than last wk
Conditioning (20 min cap)
6 Rounds For Time
15 Wall Balls 30/20# to 10/9ft
12 T2B (RX+ = 15)
200m Run
WOD Notes: TD = 13-18 min. WB/T2B should be unbroken, but if you have trouble linking T2B you can use a low bar and do quick singles. T2B scale = alternate hanging knee raises & V-ups by round. The 200m Run is the the first curb of the next parking lot before the fire hydrant.
Assistance
a) Banded Dball Carry (march in place) – 4×90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
Strength
Snatch – 1 Snatch EMOM for 12 minutes.
—Start @ 75% & work up to a heavy single
Conditioning
18 Min AMRAP (with a partner – relay style)
5 Dball Over Shoulder 150/100#
25/18 Cal Row
WOD Notes: TD = 1:30-1:50/round. Each round should almost be ALL OUT (95%+ effort). Partner B will go with Partner A finishes the entire round. This means you will get more rest, which means you should be able to go HARD each round and keep up the intensity!
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 4×25
Strength
a) Bench Press – Work up to a heavy single (pause), then do 3×8 @ 70% (pause)
b) Hollow Rocks – 3 sets: Max effort
—Superset a & b together
Conditioning
13 Min AMRAP
15 Push Jerk 155/105# or 55%
20/15 Cal Ski
75 Double Unders
WOD Notes: TD = 3-4 rd. This WOD is going to really tax the upper body, so be smart about using your legs on the jerks (get under bar), core/lats for the ski erg, and relax shoulders on DU. PJ should be unbroken the first round only. DU scale = 125 singles or 90 sec of DU practice.
Assistance
Snatch Grip RDL – 5×6 @ 115% of Snatch
Strength
a) Back Squat – 6×2 @ 85%+ (Pause in the bottom)
b) One Arm High Pulls – 4×10 (same weight as last wk)
Conditioning
15 Min AMRAP
6 Hang Power Clean 155/105#
8 Front Rack Lunges 155/105#
12 Lateral Burpees Over Bar
WOD Notes: TD = 5-7 rd. You should be able to do the first rd unbroken on the barbell, but break it up after that. You must stand up all the way on the burpees when you jump over bar. You may do reverse lunges or step forward.
Assistance
a) Strict Chin-ups – 10×4 (heavier than last wk), accumulate 40 reps (if you can’t use weight), or 10 negatives
b) Weighted Plank: 8 sets: 45 on/45 off
Open Gym: 1-4pm
Conditioning – “Open WOD 18.5”
7 Min AMRAP Ladder
3 Thrusters 100/65/45#
3 C2B Pull-ups
6 Thrusters 100/65/45#
6 C2B Pull-ups
9 Thrusters 100/65/45#
9 C2B Pull-ups
12 Thrusters 100/65/45#
12 C2B Pull-ups
***Continue on with this pattern until the 7 min is up
WOD Notes: Reminder that the Open Group Picture will be at 10am! Please wear your Open Shirts!
Strength
Back Squat – 6×3 @ 82-85% (Pause in the bottom on every rep)
Conditioning
Make-up/Skill Day!
Announcement: Open WOD 18.5 has been announced! Heats will run every 12 minutes starting at 8am. If you’re not on Facebook, please email me and let me know what time you’d like to go. Also, we will have the “2018 Open” Group Picture at 10am! Please wear your team shirts!
Strength
Clean n Jerk (full) – 1 EMOM for 12 minutes (12 total reps) @ 85%+ of CnJ
—use heavier than last wk
Conditioning
18 Min AMRAP (complete with a partner)
20 Clean n Jerk @ 70%
40 T2B (RX+ = 50)
80/60 Cal Bike (50/30 assault)
WOD Notes: TD = 2-3 rd. You will alternate singles for the CnJ, which should feel moderately heavy (no squat). T2B & Bike you may break up however you’d like. Bike should be approached as sprints!
Assistance
a) Banded Dball Carry (march in place) – 4×90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
***UPDATE: Open Gym 12:30-2:30pm. Evening classes are cancelled***
Strength
Snatch – 12 min running clock: 2 EMOM for 7 minutes (14 total reps) @ 80%+ of PS, then work up to 90%+ for the remaining 4 minutes.
—1 PS + 1 full snatch
Conditioning
13 Min AMRAP
20 Wall Balls 20/14# to 10/9ft
10 DB Snatches (alternating) 70/45#
6 Laps Dball Carry on Shoulder 150/100#
WOD Notes: TD = 4-6 rd. WB should be unbroken each round! DB snatches you may switch mid air if you feel comfortable. 6 Mats = 1 lap. Switch shoulders each round for the dball carry.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 3×20 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 3×25 (2 sec count down + 2 sec count up)
