Conditioning
3 Rounds For Time
30 Wall Balls 30/20# to 10/9ft
20 Pull-ups
10 DB Burpee Ground to OH 55/35#
600m Run
WOD Notes: 17-25 min. WB should be heavier than normal if possible, but make sure you pick a weight where you can do them in no less than 2-3 sets each round. PU scale = banded PU or ring rows. The DB burpee GTO should be a little heavier than normal since it’s only 10 reps/rd.
Reminder: The gymnastics clinic is this Sunday from 11:30-12:30pm!
Strength
Every 3 minutes for 4 sets:
7 Back Squats @ 72-77%
3-7 Muscle-ups (Bar or Ring) – Sub: 10-12 Ring Rows + 10-12 Push-ups
—Use a little more weight & try to do 1 more MU each set.
Conditioning
Make-up/Skill Day!
Assistance
Core: 5 sets – 30 sec russian twists + 30 sec of v-ups
—rest 60 sec between sets
Reminder: The gymnastics clinic is this Sunday from 11:30-12:30pm!
Strength
Every 2 minutes for 6 sets:
6-10 Strict HSPU + 2 Clean n Jerks @ 82% (heavier than last wk)
—HSPU scale = 10-16 Shoulder Taps (against wall or feet on box)
Conditioning (21 min cap)
3 Rounds For Time
10 DBall Over Shoulder 150/100#
20 T2B (RX+ = 25)
400m Sled Drag 45/25#
WOD Notes: TD = 15-20 min. T2B scale = 20 V-ups. You should be able to run the entire time with the sled, so it should feel light!!
Assistance
a) DB Shoulder Press – 4×12 (heavy)
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
Reminder: The gymnastics clinic is this Sunday from 11:30am-12:30pm!
Strength
Every 2 min for 6 sets:
50 Double Unders + 3 Snatches (full) @ 80%
—You can do 45 sec of DU attempts or 80 singles.
Conditioning
5 Rounds For Time
1 Rope Climb 20ft or 1 Pegboard Ascent
12 Overhead Squats 135/95#
17/13 Cal Ski
WOD Notes: TD = 11-15 min. RC scale = climb to 15ft or 3 up/downs. OH squats should feel fairly light to where you can do them unbroken each round, but you will need to take a small break after the RC. The ski erg should take around 60 sec each round, so if you find yourself taking much longer scale the cals.
Assistance
a) Glute/Ham Raises (GHD) – 5×8 (3 sec tempo down)
—scale: start from the top & lower as slow as possible
b) Banded Lat Pulldown – 5×12 (slow tempo on the way up)
c) GHD Sit-ups – 5×15 (3 sec hold at parallel each rep)
Reminder: The gymnastics clinic is this Sunday from 11:30am-12:30pm!
Strength
a) Deadlift – 6×3 @ 80-85% (no touch no go & lower under control)
—use a little heavier than last week
b) DB Bench Press – 5×8 (heavier than last wk)
Conditioning
90 Sec AMRAP x 12 Rounds (with a partner)
10 DB Snatches (alternating) 80/50#
Max Cal Row
WOD Notes: TD = 180-250 cals. The work to rest ratio = 1:30/1:30. Partner A will do 10 DB snatches, then row for max cals. You should be getting about 60 sec on the rower each round. Partner B will start at the 90 sec mark. You will continue this pattern for 12 rounds total (6 each). You should be giving 95%+ effort each round! DB should be a little heavier than normal.
Assistance
Hollow Rocks – 20 sec on / 10 sec off for as many rounds as possible
Reminder: The gymnastics clinic is this Sunday from 11:30am-12:30pm!
Strength
Every 3 minutes for 4 sets:
7 Back Squats @ 70-75% (heavier than last wk)
12 One Arm High Pulls (each arm) – keep torso upright
Conditioning
15 Min AMRAP
40/30 Cal Bike (30/20 Assault)
30 Burpees
15 Clean n Jerks 155/105# (50%)
WOD Notes: TD = 2-3 rd. Try to do intervals on the bike where you pedal fast for 10-15 secs instead of just going at a slow/moderate pace the entire time. You don’t have to squat the CnJ (do quick singles).
Assistance
a) Strict Chin-ups – 10×7 (heavier than last wk), accumulate 70 reps (if you can’t use weight), or 20 5-7 sec negatives
b) Weighted Plank: 8 sets: 45 on / 45 off (same weight as last wk)
Reminder: The gymnastics clinic is this Sunday from 11:30-12:30pm!
Open Gym: 10-12pm
Conditioning “2018 Jenny/Jordy BDAY WOD”
2 Rounds For Time (with a partner)
34 Synchronized T2B
50 Thrusters 135/95#
68 Double Dutch Burpees
84 Double Unders
800m Run
WOD Notes: TD = 22-30 min. You will both do 34 T2B each round. If they aren’t synchronized that’s fine especially if rig space is an issue. The thrusters will be split up 25/25 (try to use same weight if possible). Should feel heavier than normal to where you break them up every 5-10 reps. The burpees will be split up 34/34, so every time you both jump over the bar that counts as 2 reps. You will both do 84 DU.
***Rage will close today at 6pm***
Strength
Every 3 minutes for 4 sets:
8 Back Squats @ 67-72%
3-6 Muscle-ups (Bar or Ring) – Sub: 10 Ring Rows + 10 Push-ups
Conditioning
Make-up/Skill Day!
Assistance
Core: 5 sets – 30 sec russian twists + 30 sec of v-ups
—rest 60 sec between sets
Strength (under fatigue)
Every 2 minutes for 6 sets:
10 Burpees + 2 Clean n Jerk (1st pwr / 2nd full) @ 80%
—Scale back the burpees to 8 if you can’t complete 10 in under 45 sec
Conditioning
4 Rounds For Time
7 Dball Over Shoulder 150/100#
72ft Handstand Walk OR 4 Wall Climbs
150m Sled Drag 90/45#
WOD Notes: TD = 14-18 min. The HW is 6 mats down & 6 mats back. You may scale the length of the HW. You may scale the WC by climbing is high as you feel comfortable (each rep starts & finishes at the bottom of the push-up). The sled drag should be a fast walk to the “Marcor” Sign at back.
Assistance
a) DB Shoulder Press – 4×10 (heavy)
b) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
