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10/3/2018 – WOD

By WOD

Strength
Snatch – 3 Rep Touch n Go. 1 set every 90 seconds.
—build to a max set in 7 sets. Start @ 70%

Conditioning (20 Min Cap)
For Time
30/20 Cal Assault (50/40 AD)
30 DB Squats 50/35#
30 DB Hang Snatches 50/35#
40 DB Bench Press 50/35#
30/20 Cal Assault (50/40 AD)
40 DB Bench Press
30 DB Hang Snatches
30 DB Squats
30/20 Cal Assault (50/40 AD)

WOD Notes: TD = 13-18 Min. DB Squats are open standard. HS = DB outside your legs. All sets should be done in 1-3 sets max with the DB. DO NOT drop DB from overhead!

Assistance
a) DB Rows – 5×10
b) DB Reverse Flys – 4×12
c) GHD Sit-ups – 4×25

10/2/2018 – WOD

By WOD

Strength
a) Push Press – Work up to a heavy single, then do 3×10 @ 70%

Conditioning (Partner WOD)
3 RFT
30 Deadlifts 275/185# (55%)
40 C2B Pull-ups (RX+ = 50)
250m Sled Drag (use same sled) 150/90#

WOD Notes: TD = 16-21 min. DL = switch every 5 reps. Should feel moderately heavy. Touch n go the reps if you can maintain good positioning. C2B scale = chin over bar or ring rows. You should be able to run slow with the sled with your partner.

Assistance
20 Sec Hollow Hold + 40 Sec Hollow Rock – 5 sets (1 min rest between sets)

10/1/2018 – WOD

By WOD

Strength
a) Back Squat – 5×6 (3 pause + 3 normal tempo) @ 65-75%
—Start @ 65% for set 1. Try to pause in absolute bottom of squat for at least 1 sec.
b) One Arm High Pulls – 4×15 (lighter than normal)

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
12 Burpee Box Jump Overs 24/20″

WOD Notes: TD = 10-15 min. WB should feel heavier than normal, but should be unbroken at least 2/5 sets. Try to keep a steady pace on the BBJO (not allowed to put hands on the box – no step-overs allowed). Use a lower box if necessary, but try to jump.

Assistance
a) Strict Pull-ups (wide grip) – 6×10 or accumulate 15 negatives
b) Weighted Plank – 4 sets: 1 min / 1 min off + band pulling you laterally

9/29/2018 – WOD

By WOD

Conditioning (Partner WOD)
8 Min AMRAP
1200m Run
Max Lateral Burpees over Bar (use “DT” BB)
—Rest 2 minutes
10 Min To Find a 1 rep Jerk From Rack
—At 21 Min Mark
3 RFT
1 Round of Double Heavy “DT” (24 DL + 18 HPC + 12 PJ) 185/125#
4 Rope Climbs 20ft
—Rest 1 minute
100/80 Cal Bike For Time (60/40 Assault)

WOD Notes: Run will start at the bottom of parking lot. Run should take anywhere from 4-6 min. You don’t have to run with your partner & you can start your burpees as soon as you finish. You can have up to 3 people on the same rack for the jerks. RC scale = 3 up/downs. Only one person may work at a time during the Barbell and RC. You can break up “DT” anyway you’d like.

9/27/2018 – WOD

By WOD

Strength
1 Power Snatch + 1 Full Snatch – 1 set every 90 sets for 7 sets
—Start @ 70%. Try to work up to a power snatch & sq snatch PR

Conditioning (20 min cap)
4 RFT
15 T2B
10 Front Rack Lunges 185/125# (50% of FS)
12 DB Bench Press 70/45#
30/23 Cal Bike (18/12 Assault)

WOD Notes: TD = 14-19 min. T2B scale = 8-12 reps (if you have trouble linking) or Toes through Ring. Bench Press should feel heavy for 12 reps especially the 3rd/4th rd. Use all the benches for the DB Bench. DO NOT drop the DB!

Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) Banded Tricep Push Downs – 4×20

9/26/2018 – WOD

By WOD

Strength
1 Power Clean + 1 Sq Clean – 1 set every 90 sets for 7 sets
—Start @ 70%. Try to work up to a power clean & sq clean PR

Conditioning
2 Min AMRAP x 10 With a Partner
10 DB Cleans 70/45# (2 DB)
150ft Farmers Carry 70/45# (2 DB)
Max Cal Ski

WOD Notes: TD = 10-20 cal/rd. The WOD is 2 Min on / 2 Min off for 5 rounds each. 8 mats = 1 lap for the farmers carry. You will do 3 laps each rd. DO NOT drop the Dumbells! The DB cleans should be touch n go & unbroken. One head only has to touch the ground. Score = total cals between you and your partner.

Assistance
a) DB Bent-over Rows – 5×10 (each arm)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds (try to get 100 reps)

9/25/2018 – WOD

By WOD

Strength
a) Shoulder Press (from rack) – 7×1 (work up to a heavy single) + 1 set Max reps @ 50% (little heavier than last wk)
b) RDL (barbell 2 legs) – 5×6 @ 65-67% (little heavier than last wk)
—Superset a/b together

Conditioning
12 Min AMRAP Ladder
2 Thrusters 155/105#
4/3 Cal Row
4 Thrusters 155/105#
8/6 Cal Row
6 Thrusters 155/105#
12/9 Cal Row
8 Thrusters 155/105#
16/12 Cal Row
10 Thrusters 155/105#
20/15 Cal Row
***Follow this pattern for the remainder of 12 min. Score = total reps.

WOD Notes: TD = RD 12-14 of thrusters. Reset monitor after each rd. Thrusters should feel heavy, but you should be able to go unbroken until you get to rd 10ish. If there aren’t enough rowers, you will bike the same amount of cals on the assault.

Assistance
30 Sec Hollow Hold + 30 Sec Hollow Rock – 5 sets (1 min rest between sets)

9/24/2018 – WOD

By WOD

Strength
a) Back Squat – Work up to a heavy single
b) One Arm High Pulls – 5×8 (each arm)

Conditioning
For Time
100 Double Unders
10 Bar Muscle-ups
30 Power Snatches 75/55#
100 Double Unders
10 Bar Muscle-ups
15 Power Snatches 145/100#
100 Double Unders
10 Bar Muscle-ups
30 Power Snatches 75/55#

WOD Notes: TD = 11-17 min. DU scale = 50-75 DU (75 sec worth) or 150 singles. Bar MU scale = 12 Pull-ups + 12 HR Push-ups. PS should feel super light the 1st/3rd rd (touch n go 10 reps at a time) & moderately heavy the 2nd rd (quick singles).

Assistance
a) Strict Pull-ups (neutral grip handles) – 5×10 or accumulate 15 negatives
b) Weighted Plank – 10 sets: 3o sec on / 30 sec off

9/22/2018 – WOD

By WOD

Conditioning
5 RFT
10 DB Snatches 80/50#
10 GI Janes
***At the 10:00 Mark
4 RFT
20 DB Box Step-ups 20″ 80/50#
15/11 Cal Ski
***At the 20 min Mark
Run 800m
50/40 Cal Bike (30/20 assault)

WOD Notes: Each couplet is for time. If you finish any couplet in under 10 min, you will rest the remainder of that time. If you don’t finish, you will score it as total reps. You will write down 3 different scores on the board. Classes will have to start at different couplets. You can alternate legs with the box step-ups.

REMINDER
9am & 10am classes only! Sunday – closed!