Strength
3 Power Snatch + 2 Sq Snatch every 2 minutes for 6 sets
—Start @ 70% of 1RM PS & work up to 85%
Conditioning
15 Min AMRAP
30 Wall Balls 20/14# to 10/9ft
20 T2B
10 DB Burpee Ground to Overhead 45/35#
WOD Notes: TD = 3-5 rounds. T2B scale = 10-15 reps each round or 20 knee raises. Wall Balls & DB should feel light, so that you can move the whole time!
Tarah – working that OH position!
Strength
3 Power Clean + 2 Sq Clean every 2 min for 6 sets (touch n go)
—start @ 65% of Sq clean & work up to a heavy set
Conditioning
For Time
50 Double Unders
15 C2B Pull-ups
6 Laps DBall Carry on Shoulder 150/100#
100 Double Unders
20 C2B Pull-ups
8 Laps Dball Carry on Shoulder 150/100#
150 Double Unders
25 C2B Pull-ups
10 Laps Dball Carry on Shoulder 150/100#
WOD Notes: TD = 10-16 min. DU scale = cut reps in half or 2x singles. C2B scale = chin over bar or kneeling assisted pull-ups. 1 lap = 6 mats for the Dball Carry. You must drop Dball and switch shoulders after the 3rd lap (1st rd), 4th lap (2nd rd), 5th lap (3rd rd)
Dan J – elevated ring rows!
Strength
Push Jerk (use rack) – 6 reps every 2 minutes for 10 min (6 sets total)
—Start @ 70%. Increase a little every set. Last set should be around 85%
Conditioning
3 Rounds For Time
10 DB Snatches (alternating) 100/70#
20 HSPU (2″ deficit)
40/35 Cal Row
WOD Notes: TD = 11-17 min (20 min cap). DB Snatches should be HEAVY to where you have to pull yourself under the DB (should not be able to muscle snatch it). HSPU standard is a 45# plate + 25# plate on each side of abmat. You may kip them. HSPU scale = 25 HR Push-ups or 20 burpees. You may bike 45/40 calories on AD, if there aren’t enough rowers.
TJ – working those HSPU!
Strength
Back Squat – 6 reps every 2 minutes for 10 min (6 sets total)
—Start @ 65%. Increase a little every set. Last set should be around 85%
Conditioning
5 Rounds For Time
10 Power Clean 155/105#
10 Front Rack Lunges 155/105#
10 GI Janes
WOD Notes: TD = 13-19 min (20 min cap). PC = 55% of 1RM PC. Barbell weight should feel light for both movements! If you can’t do an unassisted pull-up for the GI Jane, you will do 10 burpees + 10 ring rows.
Marlena – 218# BS!
Open Gym: 11-1pm
Conditioning
10 Rounds For Time
1 Rope Climb 20ft
6 Burpee Box Jump Overs 24/20″
12 Wall Balls 20/14# To 10ft
WOD Notes: TD = 14-20 min. RC scale = 2 up/downs (keep body in straight line) or 8 ring rows. Wall Balls should be light and unbroken every round easily!!! You may throw to 9ft if necessary.
Masters Arctic Blast!
Strength
Front Squat – 20 Min to work up to a new 1RM
Conditioning
Make-up/Skill Day!
Strength
Snatch (full) – 20 min to work up to a new 1RM
Conditioning
5 Rounds (interval style)
10 Overhead Squats 155/105#
50 Double Unders
30/25 Cal Bike
—Rest 2 minutes between rounds
WOD Notes: TD = 90 sec-2:15 min / round. OHS should be unbroken every round (55% of 1RM) & they should get difficult by the 4th round. DU scale = 20-25 DU or 80 singles. The bike should be 100% ALL OUT! You may row 25/20 cal for large classes. Subtract 8 min from your total time.
Autumn looking comfortable in the bottom of OHS!
Strength
Clean n Jerk (full) – 20 min to work up to a new 1RM
Conditioning
3 Rounds For Time
10 Dball over Shoulder 150/100#
20 C2B Pull-ups
400m Run
—Rest 2 minutes
3 Min AMRAP of Ring Muscle-ups (sub: GI Janes)
WOD Notes: TD = 11-17 minutes (20 min cap). C2b scale = chin over bar or 12-15 c2b. Keep in mind that the Open will have C2B. The 5:30am & 8am classes may bike or row 35/30 calories if it is too cold to run outside.
Brent – Team Black Mamba
Strength
Bench Press – Work up to a new 1RM, then do 2 sets ME @ 65%
Conditioning
For Time
50/45 Cal Row
40 Bar Facing Burpees
30 Hang Power Cleans 185/125#
40 Bar Facing Burpees
50/45 Cal Row
WOD Notes: 13-19 min (21 min cap). HPC = 65% of HPC max. You must jump and land on 2 feet for the bar facing burpees.
Announcement
1) EarthFed Muscle Protein (Vanilla & Chocolate) is back in stock for $40
2) CF Rage Sweatshirts – $50
