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10/15/2018 – WOD

Strength
a) Back Squat – 6×4 (3 Pause + 1 Normal Tempo) @ 75-85%
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
16 Min AMRAP Ladder – “2018 Wodapalooza WOD 4”
2 Devil Press 50/35# DB
2 DB Box Step-ups 50/35# DB to 24/20″
4 Devil Press 50/35# DB
4 DB Box Step-ups 50/35# DB to 24/20″
6 Devil Press 50/35# DB
6 DB Box Step-ups 50/35# DB to 24/20″
***Keep climbing the ladder until 16 min is up. Score = total reps

WOD Notes: Devil press = DB burpee ground to OH. You will hold the DB at your sides for the box step-ups. You must alternate legs for the step-ups.

Assistance
a) Strict Pull-ups (wide grip) – Accumulate 50-70 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off

10/13/2018 – WOD

Conditioning
3 RFT (with a partner)
20 Squat Cleans 185/125# (60%)
150m Barbell Carry 185/125#
4 Legless Rope Climbs 15ft (L-sit from floor)
25 Double Dutch Burpees

WOD Notes: The cleans you must alternate back and forth rep for rep. Try to partner with someone who will use the same weight if possible. You may carry the barbell anyway you’d like. I’d recommend carrying it on your shoulders. The carry is to the “Marcor” Sign and back into Rage. Legless Scale = climb with legs to 20/15ft, 3 pulleys per RC (arms only – heavy), or 10 ring rows/rc. Every Double Dutch Burpee you do is 1 rep (so you will each do 25 burpees/rd).

10/12/2018 – WOD

Strength
Back Squat – 6×5 (3 Pause + 2 Normal Tempo) @ 70-80%

Conditioning
Make-up/Skill Day!

10/11/2018 – WOD

Strength (12 min clock)
Clean – 2 EMOM x 6 minutes + 1 EMOM for 6 minutes
—70-80% for the 2 EMOM & 85%+ for 1 EMOM. Full is preferred.

Conditioning
14 Min AMRAP of Max Wall Balls 20/14# to 10ft
ODD Min = 8/6 Cal Ski
EVEN Min = 8 T2B (RX+ = 10)

WOD Notes: WOD starts with the ski erg. You must complete 8/6 cals before starting your WB. At the 1:00 min mark you will stop WB & complete 8 T2B before starting back on the WB. You will continue in this way for 14 min. Classes with 7-12 athletes will have half start on ski & the other half on T2B. Score = total WB. Scale cals/reps if you can’t complete them in under 30 sec each round.

Assistance
a) Glute/Ham Raises – 4×15 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) L-Sit/Tuck (pegboard) – Accumulate 3 minutes

10/10/2018 – WOD

Strength (12 min clock)
Snatch – 2 EMOM x 6 minutes + 1 EMOM for 6 minutes
—70-80% for the 2 EMOM & 85%+ for 1 EMOM. Full is preferred if you have the mobility

Conditioning
4 RFT
15 Push Press 135/95# (50%)
15 C2B
400m Run

WOD Notes: PP should feel heavy for 15 reps unbroken each round. C2B scale = chin over bar, banded pu, or ring rows. Scale the run to 250m if you can’t complete a 400m in 2 min or faster.

Assistance
a) DB Rows – 5×10 (each arm)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 5×20

10/9/2018 – WOD

Strength (12 Min Clock)
Jerk (from rack) – 2 EMOM for 6 Min (75-85%) + 1 EMOM for 6 Min (90%+)
—You may Split Jerk or Push Jerk

Conditioning
15 Min AMRAP
15/11 Cal Row
12 DB Bench Press 70/45#’s
10 DB Deadlifts 70/45#’s
8 DB Hang Power Clean 70/45#’s

WOD Notes: You will use the same 2 DB for this WOD. Bench Press/HPC should feel challenging for the rep schemes. DL will feel light, but you should still think about breaking them up to save grip. Only one head has to hit the floor. PLEASE DO NOT DROP DB from your shoulders!!

Assistance
a) 30 Sec Hollow Hold + 30 Sec Hollow Rock – 5 sets (1 min rest between sets)
b) RDL – 3×12 @ 60%

10/8/2018 – WOD

Strength
a) Back Squat – 6×5 (3 Pause + 2 Normal Tempo) @ 70-80%
b) One Arm High Pulls – 4×12

Conditioning
3 Min AMRAP x 4 Rounds
10 Front Rack Lunges 185/125#
15 Bar Facing Burpees
Max Cal Bike
—Rest 2 minutes between rounds

WOD Notes: TD = You should have 60-70 sec on the bike each round. Lunges should feel heavy for 10 reps each round (50-55% of FS). Large classes (more than 8 athletes) will have to stagger 2 minutes behind. Burpees are open standard!

Assistance
a) Strict Pull-ups (supinated narrow grip) – Accumulate 50-70 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 5 sets: 1 min on / 1 min off

10/6/2018 – WOD

Conditioning
500 Cal Ski Erg For Time (Teams of 3)
Athlete 1 – Ski Erg
Athlete 2 – Run 150m
Athlete 3 – 10 Power Snatches 95/65#
***(25 Min Cap! Score = max cals if you don’t finish)

WOD Notes: Athletes will move from Ski Erg to Run 150m to Power Snatches. Keep all the Ski Ergs down by the wall! The run is to the “Marcor” Sign. PS = should feel light to where you can touch n go most of them! You may not rotate until the athlete running the 150m comes back into Rage. Athlete 3 must finish snatches before rotating even if Athlete 2 finishes run first. This WOD is designed to sprint the Ski Erg portion. The run should be slow to recover and the snatches should feel light! You must exit out garage door closest to entrance door each round for the run.

10/5/2018 – WOD

Strength
Back Squat – 5×6 (3 pause + 3 normal tempo) @ 65-75% (same as Mon)
—Start @ 65% for set 1. Try to pause in absolute bottom of squat for at least 1 sec.

Conditioning
Make-up/Skill Day!

10/4/2018 – WOD

Strength
Clean – 3 touch n go cleans + 1 Jerk. 1 set every 2 min.
—5 sets. Start @ 70% & work up to a heavy set.

Conditioning
90 Sec AMRAP x 12 With a Partner
12 T2B
5 DBall Over Shoulder 150/100#
Max Cal Row

WOD Notes: TD = 10-20 cals/rd. You should have 40-45 sec each round to row hard! Scale t2b reps if you can’t do 12 in less than 30 sec. Make transitions fast! Each athlete will do 6 rounds (90 sec of work + 90 sec rest).  Score = total cals.

Assistance
a) Glute/Ham Raises – 4×15 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) Banded Tricep Push Downs – 4×20