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8/1/2019 – WOD

By WOD

Strength
Power Snatch + Full Snatch – 1 set every 75 sec for 10 sets.
—Start light & build to heavy set. Power both if OH mobility is limited!

Conditioning
12 Min AMRAP
3 Burpees
3 DB Snatches (alternating) 70/45#
6 Burpees
6 DB Snatches (alternating) 70/45#
9 Burpees
9 DB Snatches (alternating) 70/45#
***Continue with this pattern until 12 min is up
—Rest a few min then:
300ft For Time on Versaclimber

WOD Notes: Use a DB where you can muscle snatch all of them. You don’t have to jump for Burpees, just stand! Goal is sub 2 min for Versaclimber!

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

Schedule Changes Next Few Days
1) No 7pm class Thursday
2) Rage closes at 6pm Friday
3) No 8am Open Gym or 11-2pm Open Gym. 9am & 10am classes only

7/31/2019 – WOD

By WOD

Strength
Every 3 Min x 5 Sets
4 Back Squats @ 75%+ (similar weight to last wk)
8-12 Ring Rows

Conditioning (15 min cap)
For Time
40/30 Cal Ski
20 T2B (RX+ = 30)
40 Front Rack Lunges 145/100#
20 T2B (RX+ = 30)
40/30 Cal Ski

WOD Notes: Ski should take around 2-2:15 min each time, so scale cals if you can’t do that. T2B scale = Row through Ring or knee above hips. Lunges should be done in 4-5 sets max (use about 40% of BS).

Assistance
GHD Sit-ups – Tabata 10 Rounds

Announcement: 7pm class this Thursday is cancelled!

7/30/2019 – WOD

By WOD

Strength
EMOM for 10 min
20 Double Unders + 1 Clean n Jerk (full) @ 75%+
—Work up to a heavy single by the end of EMOM

Conditioning
Every 3 min x 5 sets
10 Hang Power Cleans 155/105#
10 Push Jerks 155/105#
20/15 Cal Row

WOD Notes: Goal is to avg 2:00-2:15/round. You should have to break up HPC once, but go unbroken on the jerks. Use round 50% of your lower max. Try to push the row! I’d rather see a larger deviation by round than you hold the same pace each rd.

Assistance
Hollow Rocks – Tabata 10 rounds

7/29/2019 – WOD

By WOD

Strength
a) Hex Bar DL – 5×6 @ 70-75% (1-2 sets should feel real heavy)
b) Push-ups (hands on DB) – 5×10-20 (advanced = DB on back)
—Superset a/b

Conditioning – Area 51 Ready – compliments of Ross
12 Min Running Clock
400m Run
30 GI Janes
400m Run w/ Dball 125/80#
Max Cals on Assault Bike in remaining time

WOD Notes: Choose a PU Bar above your reach if you can do an unassisted PU. DO NOT Drop the Dball outside!! You can carry it on your shoulder & switch back & forth as many times as you’d like. You should have 2-4min on the bike.

Assistance
Weighted Plank – 10 sets: 30 on / 30 off

7/27/2019 – WOD

By WOD

Conditioning
25 Min AMRAP (with partner)
150m Sled Drag 200/135#
30 Muscle-ups or 30 Pull-ups 
40 Overhead Squats 155/105#
50 Double Dutch Burpees
***You must accumulate 600ft on Versaclimber at some point during the WOD (using 30 on / 30 off interval)

WOD Notes: Goal = 2 rds (including versaclimber). You will work together only on the sled drag/burpees. Sled Drag should feel heavy, but should be able to walk fast/jog slow. Throughout the WOD you will have to keep an eye on the versaclimbers to see if they are open to complete your 600ft. You may sub front squats for OHS which should be around 60% & scale MU to 15-20. Burpees will be 25 each/rd.

7/25/2019 – WOD

By WOD

Strength
Hang Power Snatch – 5×5
—One set every 2 min. Start @ 70% of PS & work up to a heavy 5 rep.

Conditioning (13 min cap)
For Time
50 Double Unders
5 Dball Over Shoulder 150/100#
15/12 Cal Ski
75 Double Unders
8 Dball Over Shoulder 150/100#
20/16 Cal Ski
100 Double Unders
11 Dball Over Shoulder 150/100#
25/20 Cal Ski

WOD Notes: You should be able to move throughout this entire WOD with little transition time. DU scale = 2x singles or 1/2 DU (if you have them). 

Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 min in as little time as possible

7/24/2019 – WOD

By WOD

Strength
a) Deadlift – 3×3 @ 80%+, 2×10 @ 70%
b) DB Bench Press – 5×10 (challenging for 10)
—Superset a/b. One set every 3 min

Conditioning
Every 3 min x 6 sets
4 Power Cleans @ 80%
3 Wall Climbs (RX+ = 50ft HS Walk)
Run 250m

WOD Notes: This WOD is meant for the runs to be done fast, since the work before it shouldn’t fatigue you too much! PC should feel heavy (take 30 sec). You should be getting at least 30 secs/round. Cut down the run to 200m if you don’t get enough rest!

Assistance
a) GHD Sit-ups – 5×25
b) Tricep Extensions (banded) – 4×20

7/23/2019 – WOD

By WOD

Strength
Every 3 minutes x 5 sets
3 Back Squat (5 sec tempo) @ 80-85%
8-10 Strict Pull-ups
—Sub: 3 (6-8 sec negatives)

Conditioning (18 min cap)
2 Rounds For Time
50 Wall Balls 30/20# to 10/9ft
30 T2B (RX+ = 40)
50/40 Cal Row

WOD Notes: WB should be done in 3 min or less, so you should be able to string 10+ reps at a time with little rest between. T2B Scale = 15-20 reps, toe through rings, or weighted sit-ups. Row should be under 3 minutes.

Assistance
Banded Reverse Crunch – Tabata (as many reps possible)
—Put band around hip as it’s anchored to rig