Conditioning (40 min cap)
For Time (with a partner)
250m Buddy Carry
60 Clean n Jerks 185/125#
80 Front Rack Lunges 185/125#
100 GI Janes
200/160 Cal Row
WOD Notes: You may break up the work however you want & you may switch on the buddy carries as many times as necessary. You may adjust weight on the lunges if necessary, but they shouldn’t feel super light. GI Janes are the only movement where you can work at the same time.
Strength
a) RDL – 4×10 @ 65-70%
b) Seated DB Shoulder Press – 4×10
Conditioning
Make-up/Skill Day!
REMINDERS:
Saturday: 19.6 (Beer Mile) – 12pm
Sunday: Running Clinic 10am-4pm (No Open Gym)
Strength
a) Bench Press (barbell) – 5×8 @ 70-75%
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b
Conditioning
12 Min AMRAP
50 Double Unders
90ft One Arm Farmers Carry (L)
90ft One Arm Farmers Carry (R)
3 Wall Climbs (RX+ = 50ft HS Walk)
1 Rope Climb 20ft (RX = Seated Legless 15ft)
WOD Notes: This WOD is meant to be low intensity & used as an active recovery day especially if this is your 4th day in a row. Use a heavy KB or DB for the carries. DU scale = 25 DU or 100 singles. 90ft = 5 mats x 3.
Strength
Snatch – 10×2 (touch n go). Start @ 70% & work up to a heavy double.
—Do one set every min for the first 5 sets then one every 90 secs after that
Conditioning
For Time
21 Overhead Squats 135/95#
21 T2B
250m Run
15 Overhead Squats 165/105#
15 T2B
400m Run
9 Overhead Squats 185/125#
9 T2B
600m Run
WOD Notes: Use a weight each round that will be challenging to go unbroken, but doable. You should only be breaking up the squats if you accidently lose the bar forward. T2B scale = 8-12 reps.
Assistance
a) DBall March (banded) – 4×60 sec
b) GHD Sit-up Hold – 4×60 sec (weighted)
—superset a/b
Strength (1/3 “DT”)
4 DL + 3 Hang Cleans + 2 Jerks – 1 set every 2:30 for 5 sets
—Start @ 70% of CnJ & work up to a heavy complex. You may squat the HC if necessary.
Conditioning (14 min cap)
5 RFT
1 Round of “DT” 155/105#
5 Muscle-ups
WOD Notes: DT = 12 DL + 9 HPC + 6 PJ. MU scale = 2-4 reps, 5-10 C2B/banded PU. DL will feel super light, so make sure you use the same weight for all 3 exercises.
Assistance
Hollow Rocks – Tabata for as many rounds possible. Try for another rd more than last wk.
