Conditioning
For Time w/ Partner
150/120 Cal Row
100 Wall Balls 30/20# to 10/9.5ft
60 DB Snatches (alternating) 70/50#
800m Sled Drag 90/60#
60 DB Snatches (alternating) 70/50#
100 Wall Balls 30/20# to 10/9.5ft
150/120 Cal Row
WOD Notes: Goal 30-35 minutes. Break up the work as needed. Try to run the majority of the sled drag, since it should feel light.
Strength
a) Front Rack Lunges (reverse) – 5×10 (Build to at least 2 heavy sets of 10!)
b) Strict Pull-ups – 5×10 (advanced = weighted, novice = banded)
—Superset a/b every 3:30. You may also use a pulley for the strict pull-up.
Conditioning
100/80 Cal Bike For Time
***Every minute, starting at 0:00 do 3 Power Snatches 165/110# (75%)
WOD Notes: Goal is to have at least 40 Sec to bike each round & accumulate 15/10 cals each minute, so that you finish in 9-13 minutes. They should be quick singles, but not feel super light since it’s only 3 reps each minute. Try to transition quickly to the bike each round!
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets
Strength
a) Deadlift – 1×8 @ 75%, 1×6 @ 77%, 2×4 @ 80%, 1×2 @ 85%+
b) Dips (bar/ring) – 5×10 (advanced = weighted, beginner = banded)
—Superset a/b every 3:30. No touch n go for the Deadlifts.
Conditioning
800m Run For Time
—rest 2 minutes
3 RFT
100 Yard Sandbag Bear Hug Carry 150/115#
20 T2B
7 Wall Walks
Run 250m
WOD Notes: Goal is sub 3:30 for the 800m. This is our July Challenge! You will start at the Stop Sign and run up to the culda sac (not around it). If you don’t want to run, you can bike 2k or versa climb 400ft. Try to go heavy on the sandbag carry, since it’s only 3 rounds. T2B sub = T2R, leg raises, GHD SU, or weighted su. WW sub = 4-5 WW or 8 Shoulder taps/WW (elevate feet on box in pike position for advanced).
Assistance
a) GHD Sit-ups – 5×20 (weighted) -rest 45 Sec between
b) DB Bent-over Rows – 5×10 (each arm)
Strength
a) Push Jerk – 18 min to work up to a heavy single
b) GHR – 4×10 or Hamstring Sliders 4×12 (banded)
—Superset a/b as needed.
Conditioning
20 Min AMRAP w/ Partner (interval style)
30 Double Unders
5 Power Cleans @ 70%
10/8 Cal Ski
WOD Notes: Goal is 14+ rounds (7 each). Partner A will do one full round while Partner B rests. Switch & continue pattern. Goal is to be sub 1:30/Rd. DU sub = 45 singles, 30 JJ’s, 60ft versa, or 20 Plate straddle jumps. PC should quick singles. RX would be 205/135#. SPRINT the ski!
Assistance
a) 30 Sec Russian Twists (weighted) + 30 Sec Hollow Rocks x 5 Sets
b) DB Z-Press – 5×8 (heavy)
Strength
a) Back Squat (no box) – 18 min to work up to a heavy single (90%+)
b) DB Pull-over (1 DB) – 5×12 (heavy)
—Superset a/b as necessary. Go for a PR if you feel strong or stay lighter and do a 5×5 @ 75%.
Conditioning
1-10 Reps of:
Thrusters 115/75# (RX+ = 135/95#)
GI Janes
WOD Notes: Goal is 9-14 minutes. Thrusters should be unbroken, but possibly have to break up the round of 9 or 10. Pick a bar that’s just above reach for GI Janes if you can do a strict pull-up. Stand on a box or use kid’s pull-up bar to adjust for height if necessary.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies – 4×15
Conditioning
10 RFT w/ Partner
ODD RD: 150m Run Backwards, EVEN RD: 24/20 Cal Bike
20 Hang DB Snatches 70/50# (RX+ = 80/55#)
8 Wall Walks
***Each person must do 30 Tire Flips total during the WOD
WOD Notes: Goal is sub 45 minutes. You will run together backwards for the 150m run (Evoqua Sign). You will do one round on the bike each. DB’s should be fairly heavy to do 10 unbroken. You may cut back the WW to 6/Rd if necessary. Every time you flip the tire whether it’s by yourself or w/ partner at the same time, that’s one rep (30/person).
Strength
Snatch – 1 EMOM x 12
—Start @ 65% & build to a heavy single. You should be squatting if you have the OH mobility
Conditioning
1:30 AMRAP x 12 w/ Partner (interval)
8 Front Rack Lunges (increase after round 6)
10 Box Jump Overs 24/20″
***Max Cal Ski
WOD Notes: Goal is to have 30-45 Sec to Ski. SPRINT the ski!! You will each do 6 rounds (9 min of work). 1:30 on / 1:30 off. Lunge weight: M = 155/185#, F = 105/125#. Lunges should be challenging on the 2nd barbell. Make sure transitions are fast and get on the ski quick!
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 60 Sec between)
b) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets
Strength
a) RDL (no bands) – 5×5 @ 75%+ (use straps – heavier than last wk)
b) DB Bench Press – 5×6 (5 Sec eccentric each rep)
—Superset a/b every 4 minutes. Keep plates just off the ground each rep to maintain tension in the posterior chain.
Conditioning
3 RFT
100 Yard One Arm Farmers Carry (heavy!)
15 Burpee T2B
30/25 Cal Row
WOD Notes: Goal is 13-17 minutes. Use a bar that you can reach or just have to jump a little bit for the burpee t2b. The one arm FC should be heavy to where you almost have to put it down before you finish each arm! Recommended weights are 135/70#+. You will walk across to the far curb with your left arm & switch on the way back.
Assistance
a) GHD Sit-ups – 6×18 (weighted) -rest 45 Sec between
b) DB Pull-over (1 DB) – 4×10 (heavy)
Strength
a) Push Press – 18 Min to Work up to a Heavy Single!
b) GHR – 4×12 or Hamstring Sliders 4×15 (banded)
—Superset a/b as needed. 18 Min to get this work done.
Conditioning
6 Rounds (interval style)
4 Push Press + 4 Push Jerks (increase every 2 rds)
50 Double Unders
12/10 Cal Bike
—Rest 1 minute after each round
WOD Notes: Goal is 1:15-1:45/Rd. RX = M: 175/185/195#, F: 115/125/135#. The 8th rep should be difficult by the 2nd weight. Start @ 70% of PP. DU sub = 25 DU, 75 singles, 100ft versa, or 40 Sec of DU practice. SPRINT the bike!!
Assistance
a) 25 Sec Russian Twists (weighted) + 25 Sec Hollow Rocks x 6 Sets
b) DB Z-Press – 5×8 (heavy)
REMINDER: Rage Shirt orders for David Bozak are due this Friday (7/4)!!! Show your support for him on his journey to the CrossFit Games next month! Details are on the sign-up sheet (bottom tab)!
Strength
a) Box Squats – 5×2 @ 85%+ (heavier than last WK), 1XME @ 70% (8-12+)
b) DB Bent-over Rows (one arm) – 5×10 (each arm)
—Superset a/b every 3:30. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well. Make sure to get a spotter!
Conditioning
4 RFT
150m Backwards Sled Drag 90/60#
12 DB Bicep Curls (heavy)
8 Dball/Bag over Shoulder 150/115#
WOD Notes: Goal is 13-16 minutes. This WOD is meant to be a little lower intensity with some isolation work mixed in. Sled Drag = Quads, Curls = Biceps, Dball Over Shoulder = posterior chain (low back, glutes, hammies). Focus on staying strict with the bicep curls. RX: M: 45# DB’s, F: 25# DB’s. Dball/Bag should feel heavy. Sled Drag is to the “Evoqua” sign and back.
Assistance
a) Weighted Plank – 50 Sec on / 50 Sec off x 6 Rounds
b) DB Reverse Flies – 4×15
