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2/16/2019 – WOD

Conditioning
3 RFT (with a partner)
20 (Power Snatch + Hang Power Snatch) 135/95#
60 Wall Balls 30/20# to 10/9ft
80/60 Cal Row

WOD Notes: RX+ = 155/105#, INT = 115/75#, 20/14# WB, SC = 65-85#/35-65#, 14/10# WB. One partner works at a time for the entire WOD. Alternate rep for rep on the BB complex. Id recommend sets of 10-15 on the WB. The row is meant to be fast since there’s built in rest. You should be able to hold a fast pace each round.

Announcement
We will be having teams this year for the 2019 CF Open! It will be Boys against Girls! If you signed up for a shirt you are automatically participating. If you didn’t sign-up for a shirt, but still want to participate please let me know by Monday!! Scoring will be different each week and will be fun this year! We will do the Open WOD’s every Saturday for the next 5 weeks. You will need to sign-up for a heat each week and you’ll be responsible for warming up on your own!

2/15/2019 – WOD

Strength
a) RDL – 4×8 @ 65-70%
b) Back Extensions or GHR – 4×8-12 reps
c) DB Shoulder Press (one arm) – 4×10

Conditioning
Make-up/Skill Day!

2/14/2019 – Valentines Day WOD

Strength
Snatch – 1 Rep every minute for 12 minutes (12 lifts).
—Start @ 75% & work up to a heavy single. Rest more if needed by the end

Conditioning (16 min cap)
10 RFT
5 Thrusters 115/75#
7 C2B Pull-ups
30 Double Unders

WOD Notes: RX+ = 135/95#, INT = 95/65# + 7 PU + 20 DU , SC = 75/45# + 5 PU + 50 singles. Try to avg 90 sec/rd or under (15 min pace). You may use a band for PU if you can’t do an unassisted PU.

Assistance
Reverse GHD Sit-up Hold (face down) – Accumulate 3 min (advanced – hold weight on stomach)

2/13/2019 – WOD

Strength
a) DB Bench Press – 4×12 (heavy)
b) BB Bentover Rows (supinated grip) – 4×12 (heavy)
—Superset a/b

Conditioning (14 Min Cap)
For Time
30/23 Cal Ski
20 DB Snatches (alternating) 70/45#
40 Burpee Box Jump Overs 24/20″
20 DB Snatches (alternating) 70/45#
30/23 Cal Ski

WOD Notes: DB should feel fairly light to where you can muscle snatch all the reps & also touch n go them in 1-2 sets. DO NOT Drop from Overhead! Choose a lower box for bbjo if you can’t consistently move the entire time! You’re goal is to get under the 14 min cap!

Assistance
GHD Sit-ups – 4×20 + 30 sec hold at parallel

2/12/2019 – WOD

Strength
Jerk (from rack) – 15 Min to work up to a heavy single, then 1 set max reps @ 75%

Conditioning
2 Min AMRAP x 5 (with a partner)
50ft Handstand Walk or 10 HSPU
6 Power Cleans @ 75%
Max Cal Bike
—rest 2 minutes between rds

WOD Notes: You should be getting 45-60 sec on the bike each round. HS Walk = 2x25ft. HSPU = level (make it a deficit if that’s too easy). INT = 3 Wall Climbs. SC = 10 Pike Push-ups. PC should feel on the heavier side to where you do singles & should take around 30-35 seconds. Partner B will start 2 min later.

Assistance
Ring AB Roll outs – 5×12
—just like a barbell ab rollout, but use the low rings. Rest 90 sec between.

2/11/2019 – WOD

Strength
a) Back Squat – 5×5 @ 75%+ for all sets
b) One Arm High Pulls – 4×10
—Superset a/b every 3 minutes

Conditioning
“Open WOD 17.2 – AMRAP in 12 minutes”
2 Rounds of:
50ft DB Walking Lunges (50/35 lb)
16 T2B
8 DB Power Cleans (50/35 lb)
Then, 2 Rounds of:
50ft DB Walking Lunges (50/35 lb)
16 Bar Muscle-Ups
8 DB Power Cleans (50/35 lb)

WOD Notes: The lunges will start under the rig where you will lunge 25ft away, then 25ft back towards the rig. T2B scale = 8-12 reps. Bar Muscle-up scale = 16 GI Janes.

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

2/9/2019 – WOD

Conditioning
20 Min Running Clock
50/40 Cal Row
25 Bar Facing Burpees
18 Clean n Jerk 135/95#
40/30 Cal Row
25 Bar Facing Burpees
12 Clean n Jerk 185/125#
30/25 Cal Row
25 Bar Facing Burpees
Max Reps Clean n Jerk 225/155#

WOD Notes: CnJ weights should be 45%/60%/75% by round. Scaling for burpees = 20/rd. Try to allow yourself at least 2 minutes to get as many reps at the 3rd BB.

2/8/2019 – WOD

Benchmark
Max Broad Jump
—Measure from Toes (on the jump) to where your heels land

Strength
Bench Press – Work to a heavy single, then 50 Reps for Time @ 70%

Conditioning
Make-up/Skill Day!

2/7/2019 – WOD

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

2/6/2019 – WOD

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)