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10/25/2018 – WOD

By WOD

Strength
Hang Power Snatch + Hang Sq Snatch + Sq Snatch – 1 set every 90 secs for 7 sets
—stay at 70-80%. You may hang on for all 3 reps.

Conditioning
2 Min AMRAP x 10 Rounds with a partner
8 DB Bench Press 90/50#’s
3 Laps (100ft) Farmers Carry 90/50#’s
1 Rope Climb 20ft
Max Cal Bike

WOD Notes: DB Bench should feel heavy for 8 reps and be heavier than last weeks WOD! Setup benches on both sides of the gym (under rig & next to ski ergs). RC scale = 3 up/downs or 10 ring rows. You should have about 45-60 sec on the bike each round. Score = total cals. You will work for 2 min while partner rests for 2 min.

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×10 + 100ft walk
c) L-Sit (paralletes) – 5×20-30 lateral taps over an object

10/24/2018 – WOD

By WOD

Strength
Hang Power Clean + Hang Sq Clean + Full Clean – 1 set every 90 sec for 6 sets @ 75-85%
—You may hang on to the bar for entire complex

Conditioning
10 RFT
5 Power Clean 175/115#
5 Front Squat 175/115#
40 Double Unders

WOD Notes: Barbell weight should be around 50% of FS (should feel moderately heavy). PC = quick singles & front squats unbroken which shouldn’t feel too heavy until the later rounds. DU scale = 80 singles or 20 DU. Goal is avg 90 sec/round for 10 rds even though you will easily be able to start out at 60 sec or less the first rd.

Assistance
a) DB Rows – 4×12 (pause at the top of each rep)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 4×30

10/23/2018 – WOD

By WOD

Strength (use rack)
2 Push Jerk + 1 Split Jerk @ 75-85%
—1 set every 1:30 for 6 sets

Conditioning (16 min cap)
4 RFT
15 T2B (RX+ = 20)
20 One Arm DB Jerks 70/45#
25/20 Cal Row

WOD Notes: T2B scale = 8-12 reps (if you have trouble linking) or you can do toe through rings. One arm DB jerks are 10 in a row with each arm & you may push press if necessary.

Assistance
a) RDL – 4×8 @ 65% (little heavier than last wk)
b) Hollow Rocks – 5 sets: 1 min on / 1 min off (Scale with hands to the side or under butt)

10/22/2018 – WOD

By WOD

Strength
a) Back Squat – 6×3 (all 3 reps pause in the bottom) @ 77-87%
b) One Arm High Pulls – 5×10 (each arm)

Conditioning (18 min cap)
5 RFT
10 Back Rack Lunges (50% of BS)
12 GI Janes

WOD Notes: Try to avg 2:30-3 min/rd. Use a PU bar that is above your reach if you can do an unassisted strict PU. You may also use the higher bar on the “double” PU bars if the bottom one is too low. Another scaling option is 12 burpees + 12 ring rows.

Assistance
a) Strict Pull-ups (close-grip) – Accumulate 50 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 8 sets: 45 sec on / 45 sec off

10/20/2018 – WOD

By WOD

Conditioning
For Time
800m Run
40 Wall Balls 30/20# to 10/9ft
25 T2B
15 Power Snatch 135/95#
50/40 Cal Ski
15 Power Snatch 135/95#
25 T2B
40 Wall Balls 30/20# to 10/9ft
800m Run

WOD Notes: TD = 25 min or under! Complete for time by yourself (no partner, sorry!). WB should be done in sets of 10 reps minimum with short rest between. Scale T2B to 10-15 if you have trouble linking. PS = light (quick singles or touch n go 3-5 reps at a time). Please save the 10/15/25# plates, so be aware of how you’re loading your bars! Heats of 6 every 3 minutes.

10/18/2018 – WOD

By WOD

Strength
1 Clean every 30 sec for 20 reps @ 80%. Alternate between power/squat.
—The goal is to hit all 20 reps with good technique. If you miss a lift, do not re-attempt.

Conditioning
90 Sec AMRAP x 12 Rounds With a Partner
8 Deadlifts 275/185# (55%)
10 DB Bench Press 80/45#’s
Max Cals on the Bike

WOD Notes: You should be able to have 40-45 sec each round on the bike to go hard (95%+ effort). DL/DB Bench should be unbroken but feel challenging even when fatigued. Score = max cals on the bike.

Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×10 + 100ft walk
c) L-Sit (paralletes) – 4×20-30 lateral taps over an object

10/17/2018 – WOD

By WOD

Strength
1 Snatch every 30 sec for 20 reps @ 80%. Alternate between power/squat.
—The goal is to hit all 20 reps with good technique. If you miss a lift, do not re-attempt.

Conditioning (18 min cap)
100 Thrusters For Time 95/65#
EVEN Min = 8/6 Cal Row
ODD Min = 8 C2B Pull-ups (RX+ = 10)

WOD Notes: Thrusters should feel light to where you could rep out 30+ fresh. At 3.2.1…Rage, you will start with the Row. If there’s more than 11 athletes, some will have to start with the Pull-ups. The barbells should be placed in between the rig & the rowers to minimize transition time. The row should take about 25-35 sec & the Pull-ups should take 15-20 sec. A good scale for PU is chin over bar or ring rows.

Assistance
a) DB Rows – 4×12 (each arm)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 5×25

10/16/2018 – WOD

By WOD

Strength (use rack)
1 Push Press + 2 Push Jerk + 1 Split Jerk + 45-60 sec of Hollow Rocks
—1 set every 3 minutes for 5 sets. Use Rack. Go as heavy as PP allows each set.

Conditioning (22 min cap)
3 RFT (with a partner)
20 Dball Over Shoulder 150/100#
10 Wall Climbs (RX+ = 150ft HS Walk each)
250m Sled Drag 160/115#

WOD Notes: You will alternate every rep on the Dball. You may work at the same time for the WC/HS Walk. The handstand walks are 3x50ft for each athlete. You may scale the length if necessary. You should be able to do the WC/HS Walk in under 2 min each round. The Sled Drag should be a slow jog, so try not to walk!!

Assistance
a) RDL – 3×10 @ 62% (little heavier than last wk)