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9/20/2018 – WOD

By WOD

Strength
Clean – 1 No Contact + 2 Hang Cleans + 1 Jerk. 1 set every 2 min for 5 sets
—Start @ 70% & work up to heavy set. The “no contact” will be the toughest rep.

Conditioning
2 Min AMRAP x 10 With a Partner
150m Sled Drag 100/50#
Max Push Jerks 205/135# 67-70%

WOD Notes: TD = 10-15 reps/rd. Athlete A works while Athlete B rests. The sled drag should be a run (to Marcor sign), but should still feel challenging (take about 50-70 sec). You must finish each sled drag by touching the building! Each athlete will do 2 min on / 2 min off for 5 sets each! You may setup 2 bars if you need 2 separate weights.

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) DB Tricep Skull Crushers – 4×12

9/19/2018 – WOD

By WOD

Strength
Snatch – 1 No Contact + 2 Above Knee. 1 set every 90 sec for 8 sets
—Start @ 70% & work up to heavy set. The “no contact” will be the toughest rep.

Conditioning
15 Min AMRAP
15 Wall Balls 30/20# To 10/9ft
10 C2B Pull-ups
400m Row

WOD Notes: TD = 4-5 rd. WB should be heavier than normal, but unbroken every round!! C2B Scale = chin over bar or scale reps to 6-8.

Assistance
a) DB Bent-over Rows – 5×12 (heavy)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 5×20 (45 sec rest between sets)

9/18/2018 – WOD

By WOD

Strength
a) Shoulder Press – 7×2 @ 87-92% + 1xME @ 50% (use a little heavier than last wk)
b) RDL (barbell 2 legs) – 5×5 @ 65% (pause bottom position for 2 sec each rep)
—Superset a/b together

Conditioning
For Time
20 T2B
21 Hang Power Clean 155/105# (55%)
25/18 Cal Ski
20 T2B
15 Hang Power Clean 185/125# (65%)
25/18 Cal Ski
20 T2B
9 Hang Power Clean 225/155# (80%)
25/18 Cal Ski

WOD Notes: TD = 12-18 min. T2B scale = 10-15 reps or toe through rings. HPC should be done 2-3 sets each round even when weight gets heavier. I’d recommend changing weights as soon as you’re finished your set.

Assistance
Hollow Rocks – 30 on / 30 off for as long as possible (max of 10 sets)

9/17/2018 – WOD

By WOD

Strength
a) Back Squat – 8×2 @ 85-90%
b) One Arm High Pulls – 4×10

Conditioning
5 RFT
1 Legless Rope Climb 15ft or 1 Pegboard Ascent
10 DB Squats 70/45# (2 DB’s)
10 Burpee Box Jump Overs 30/24″

WOD Notes: TD = 11-17 min. Legless scale = climb with legs or 3 rope pulleys. DB squats are open standard but should feel a little heavier, which you should still do them unbroken every round. You may use hands for the BBJO.

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

9/15/2018 – WOD

By WOD

Conditioning
3 RFT (with a partner)
20 Curtis P Complex (65% of CnJ)
20 Muscle-ups or 30 GI Janes
250m Partner Sled Drag 135/80#
—Rest 3 minutes
50/40 Cal Row (with your partner – 25/20 each)

WOD Notes: TD = 25-32 min / 1:30-2 min for row. Curtis P = 1 power clean + 2 lunges + Push Press. MU – you may do bar or ring. One person may only work at a time for both MU & Curtis P. GI janes you may work at the same time (15 each). Sled drag should be a fast walk or slow jog.

9/13/2018 – WOD

By WOD

Strength
3 Hang Clean + Split Jerk – 1 set every 2 min for 6 sets
—Hang on for all 3 reps & stay between 75-85% for all 6 sets

Conditioning
2 Min AMRAP x 10 with a partner
8 Bench Press @ 225/155# (75%)
12 C2B Pull-ups (RX+ = 15)
Max Cal Ski

WOD Notes: TD = 10-25 cal/rd. Score = total cals (DO NOT reset monitor). This WOD is going to give you an upper body pump! Partner A will work for 2 min while Partner B rests. The 8 reps should feel heavy each round for the bench press (make sure you have a spotter). C2B scale = chin over bar or banded strict PU. You should have about 60 sec to ski each round! Make sure to push the intensity since you’ll have 2 minutes rest each round!

Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted)
b) DB Bicep Curl + Gun Walk – 4×10 + 100ft walk
c) DB Tricep Skull Crushers – 4×12

9/12/2018 – WOD

By WOD

Strength
3 Hang Snatch – 1 set every 90 sec for 6 sets
—Hang on for all 3 reps & stay between 75-85% for all 6 sets

Conditioning (20 min cap)
For Time
50/40 Cal Row
25 Power Snatches 95/65#
50 Thrusters 95/65#
25 Power Snatches 95/65#
50/40 Cal Row

WOD Notes: TD = 12-17 min. The BB should feel light for the snatches & thrusters. You should be able touch n go 3-5 reps at a time on the snatches & do sets of 10 on the thrusters. Please make sure the weight that’s touching the floor weighs more than the empty bar!!

Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×12 (heavy)
b) DB Reverse Flys – 4×15 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 8×15 (30 sec rest between sets)