Strength
a) Bulgarian Split Squats – 4×8 (each leg)
b) Strict Pull-ups – 4×8-12 reps
—superset a/b. Hold BB or DB in front rack & should feel somewhat tough.
Conditioning
3 RFT
25/20 Cal Ski
2 Legless RC 15ft or 2 Pegboard Ascents
Run 400m
WOD Notes: Larger classes may start with the run if there’s more than 6 people. You may use legs for RC or do 6 pulleys/rd.
Assistance
GHD Sit-up Hold – Accumulate 3 minutes
Strength
Snatch – 1 No Contact Snatch + 1 Full Snatch (contact) @ 70-90%
—1 set every 75 seconds for 10 sets. Once no contact fails, hit a heavy single with contact
Conditioning
13 Min AMRAP
21/17 Cal Row
15 T2B
9 Overhead Squats 135/95#
WOD Notes: Shoot for 4+ rounds. RX+ = 155#. INT = 10-12 T2B & 115/75#. SC = 6-9 T2B & 85/55#. OHS should be unbroken each round & heavier than normal. If mobility is limited do 9 front squats.
Assistance
Side Plank – 4×60 sec (each side)
Strength
2 Cleans + 2 Push Press + 2 Push Jerk – 1 set every 2 minutes for 5 sets @ 80-90% of PP
—Powr the first clean then squat the 2nd one. Go heaver than your jerk complex from last wk.
Conditioning (13 min cap)
5 RFT
10 DB Cleans 50/35#
8 DB Push Press 50/35#
12/9 Cal Assault Bike (20/15 AD)
WOD Notes: This WOD is meant to feel light & fast (under 10 min)! Please DO NOT drop DB from OH! The DB complex should be unbroken each rd or break it up after rep 9 on the cleans then go unbroken on the PP.
Assistance
Ring Roll outs – 5×30-45 sec
—just like a barbell ab rollout, but use the low rings. Rest 60 sec between
Strength
Hex Bar Deadlift (deficit) – 5×6 @ 67-72% + 8-10 Shoulder Shrugs
—Use low handles + stand on a 45# plate. Use same weight or slightly heavier than last wk
Conditioning
Open WOD 15.3 – 14 Min AMRAP
7 Ring Muscle-ups
50 Wall Balls 20/14# to 10/9ft
100 Double Unders
WOD Notes: Compare score to 2015 if you did it. MU scale = 10 GI Janes or you may do Bar MU. WB should feel light to where you can do sets of 15-20 reps. DU scale = 50-75 DU or 200 singles.
Assistance
a) One Arm High Pulls – 4×12
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
Skill
Handstand Walks or Handstand Push-ups – 10 Min of Practice
Conditioning
Complete For Time With a Partner
100 Deadlifts @ 50%
10 Laps Handstand Walk or 50 Handstand Push-ups
80 Thrusters 135/95#
80 C2B Pull-ups
60 Overhead Lunges 135/95#
60 Double Dutch Burpees
WOD Notes: You may break up the work as needed. The 60 double dutch burpees are 60 each (120 total).
Benchmark
3 Min Max Muscle-Ups
Strength
Clean – Hang Power Clean + Hang Sq Clean – 1 set every 90 secs for 10 sets.
—start @ 75% & work up to a heavy set
Conditioning
Make-up/Skill Day!
Strength
Snatch – Hang Power Snatch + Hang Snatch (full) – 1 set every 75 secs for 10 sets.
—start @ 75% & work up to a heavy set
Conditioning
4 Min AMRAP x 3 (with a partner)
10 Power Snatches @ 75%
100 Double Unders
Max Cal Ski
—rest 2 minutes between rounds
WOD Notes: Snatches should take between 60-75 sec and should be singles. DU scale = 90 sec worth of DU or 200 singles. You should have about 75-90 sec on the ski erg each round. Score = total cals between you & partner. Partner will start 2 minutes behind.
Assistance
a) Bicep Curls – 4×12 (use DB)
b) Glute Ham Raises – 4×10 (advanced = arms straight out)
Strength
a) Back Squat – 5×5 @ 75-80% (work up to 80% by 4th set)
b) Wall Sit – 5×30-45 sec hold w/ a DB in front rack (arms off body)
—Superset a/b. Go right into wall sit after each set of squats.
Conditioning
15 Min AMRAP
10 DB Box Step-ups (80/50# DB) 24/20″
20 DB Bent-over Rows (10/arm 80/50# DB)
15 Burpees to target above reach (under rig)
WOD Notes: Goal is 4-5 rds. Use one DB for box step-ups and hold in the front rack. Try to use front leg only as much as possible when you step-up. It is in a row in one leg then switch. Put your hand on box for bent-over rows & focus on a torso that is parallel to the floor.
Assistance
a) GHD Sit-ups – 4×30 (rest 45 sec between – less than last wk)
b) Dball March – 4×60 sec
Strength
3 Push Press + 3 Push Jerk +1 Split Jerk – 5 sets @ 80-90% of PP
—1 set every 2:30. The 3 PP should feel almost like a 3 rep max. Heavier than 2 wks ago
Conditioning (13 Min Cap)
For Time
21 Shoulder to OH 135/95#
3 Rope Climbs 20ft
20/15 Cal Assault Bike (35/25 AD)
15 Shoulder to OH 165/105#
2 Rope Climbs 20ft
20/15 Cal Assault Bike (35/25 AD)
9 Shoulder to OH 195/125#
1 Rope Climb 20ft
20/15 Cal Assault Bike (35/25 AD)
WOD Notes: First BB should be less than 50% of your max OH. Each set with the BB should be done in 1-2 sets even when the weight gets heavier with less reps. Scale RC to 15ft if you’re not proficient at climbing or you may do 6/4/2 pulleys by rd with a heavy KB.
Assistance
30 sec Hollow Rock + 30 sec Hollow Hold – 5 sets
—Rest 1 minute between sets
Streng
Hex Bar Deadlift – 4×8 @ 65-70% + 80ft Farmers Carry each set
—Use low handles. No touch n go. Rest a little extra after 7th rep since the FC should be unbroken.
Conditioning
Open WOD 14.4 – 14 Min AMRAP
60 Cal Row
50 T2B
40 Wall Balls 20/14# to 10/9ft
30 Power Cleans 135/95#
20 Ring Muscle-ups
WOD Notes: Score = total reps. Compare your score to 2014 if you did this WOD. The only option for scaling is to do half the reps (30/25/20/15/10), but still do a 14 min amrap. Choose this option if you have trouble linking T2B. MU scale = GI Janes or you may do bar MU.
Assistance
a) One Arm High Pulls – 4×10
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off
