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10/28/2019 – WOD

By WOD

Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm OH Carry w/ DB – 4×50 yards (each arm)
—superset a/b. Start at last garage door & walk across the street. Switch arms when you get to the curb on other side of street. DO NOT Drop DB outside.

Conditioning (15 min cap)
5 RFT
10 DB Snatches (alternating) 80/50#
15 T2B
20 Wall Balls 20/14# to 10ft

WOD Notes: You should be able to do snatches quickly but should feel somewhat heavy. T2B sub = toe through rings or leg raises against rig. WB should feel light & be done in 2 sets or less each rd!

Assistance
a) Pull-up Challenge (wk 8) – Accumulate 5 min (2:30 min = no weight, 2:30 min w/ 25-30%)
b) Weighted Plank – 5 sets: 1 min on / 1 min off

10/26/2019 – WOD

By WOD

Conditioning
For Time
30 Devil Presses 50/35#
800m Sled Drag 45/25#
30 GI Janes
300ft VersaClimber

WOD Notes: Sled should feel light to where it will be a mental battle to run the entire time. We will have to stagger heats every 3 minutes to account for the versaclimber. If you want to do 20.3, you may do that from 10am-1pm. 

10/24/2019 – WOD

By WOD

Strength
Snatch – 2 every minute for 10 minutes (20 reps)
—Work on technique. Stay between 70-85% & try to have no misses.

Conditioning
Every 3 minutes x 5 Rounds
10 Overhead Squats 135/95# (RX+ = 155/105#)
180ft One Arm Farmers Carry 100/70# DB
20/16 Cal Row

WOD Notes: Goal is to have 30 sec+ rest each rd. Try to row hard each round. Cut the cals back 5 if you aren’t getting that rest. OHS should feel moderately heavy to where you could do 20+ unbroken fresh. OHS sub = front squats. One arm farmers carry (heavy) = 3 laps with (R) arm + 3 laps with (L) arm. Each lap is 30ft (5 mats). 

Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 minutes

Friday Hours
5:30am – Open Gym
8am-11am – Open Gym
***No evening hours***

10/23/2019 – WOD

By WOD

Strength
Deadlift – 20 Min to work up to a max

Conditioning
5 RFT
7 Dball Over Shoulder 125/80#
2 Rope Climb 15ft (RX+ = legless)
Run 250m

WOD Notes: Dball should feel light to where you can pick up the bag/ball quickly. RC sub = climb to 10-12ft or 4 heavy pulleys. 

Assistance
a) Pull-up Challenge – 18 Negatives + 25-30% of BW (5 sec down)
b) Weighted Sit-ups (weighted behind head) – 4×30

Friday Hours
5:30am – Open Gym
8am-11am – Open Gym
***No evening hours***

10/22/2019 – WOD

By WOD

Strength
Shoulder Press – Work up to a heavy 1 rep
Push Press – Work up to a heavy 1 rep
Push Jerk – Work up to a heavy 1 rep
—If you didn’t max out your bench press last wk, do that

Conditioning (15 min cap)
3 RFT
21/17 Cal Ski
15 Push Jerk 155/105# (50%)
9 Bar Muscle-ups or 10 GI Janes

WOD Notes: PJ should be unbroken or done in 2 sets every rd. You may do less bar mu if 9 will take you over 90 sec, just do the remaining reps of GI Janes then. 

Assistance
Hollow Rocks – 5 sets: 1 min on / 1 min off

10/21/2019 – WOD

By WOD

Strength
a) Back Squat – 20 Min to work up to a heavy 1 rep (wk 7 – test)
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
17 Min AMRAP (with a partner)
80/65 Cal Assault Bike
40 Double Dutch Burpees
20 (3 Power Clean + 4 Front Rack Lunges) 185/125#

WOD Notes: Goal is to complete 1 rd+ the 2nd rd on bike. Only movement you will work at the same time is burpees, which is 40 each (80 total). You may switch anytime you’d like on the bike but I’d recommend every 10-15 cals (should be sprints!). Barbell should feel somewhat heavy.

Assistance
a) Pull-up Challenge (wk 7) – Accumulate 3 min (use 15-25% of BW)
b) Weighted Plank – 10 sets: 30 on / 30 off

10/18/2019 – WOD

By WOD

Strength
Back Squat – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100% (wk 6 – Deload)

Conditioning
Make-up/Skill Day!

Announcement
Open WOD 20.2 was announced. We will run heats every 30 minutes starting at 8am. Here is the google spreadsheet. Open WOD 20.2 The PM Team took week 1. Who will win week 2? Please park in the spots away from the building tomorrow am, thanks!
Open WOD 20.2
20 Min AMRAP
4 DB Thrusters 50/35#
6 T2B
24 Double Unders

10/17/2019 – WOD

By WOD

Strength
Deadlift – 6×2 @ 75-92% (deload)
—Try to do one set heavier than last week

Conditioning
12 Min AMRAP
7 GI Janes (RX+ = 5 Bar Muscle-ups)
10 Deadlifts 225/155# (50% of DL)
15/12 Cal Ski

WOD Notes: Goal is to get 5 rds. DL should feel light to where you can go through them quickly even when fatigued. 

Assistance
L-Sit/Tuck (Pegboard) – Accumulate 3 minutes

10/16/2019 – WOD

By WOD

Strength
Thruster (from floor) – Work up to a heavy 5 rep, 3 rep, 1 rep in 15 minutes

Conditioning (16 min cap)
27-21-15-9
Thrusters 95/65#
T2B
***75 Double Unders after each round

WOD Notes: Thrusters should feel light to where you only have to break them up 1-2x for the rd of 27/21/15. Round of 9 should be unbroken, T2B sub = 5 less reps/rd, toe through rings, or leg raises against rig. DU sub = 40 DU or 125 singles.

Assistance
a) Pull-up Challenge – 18 Negatives (lower chin from bar in 5 sec)
b) Weighted Sit-ups – 4×30