Strength
Back Squat – 6×3 @ 82-85% (Pause in the bottom on every rep)
Conditioning
Make-up/Skill Day!
Announcement: Open WOD 18.5 has been announced! Heats will run every 12 minutes starting at 8am. If you’re not on Facebook, please email me and let me know what time you’d like to go. Also, we will have the “2018 Open” Group Picture at 10am! Please wear your team shirts!
Strength
Clean n Jerk (full) – 1 EMOM for 12 minutes (12 total reps) @ 85%+ of CnJ
—use heavier than last wk
Conditioning
18 Min AMRAP (complete with a partner)
20 Clean n Jerk @ 70%
40 T2B (RX+ = 50)
80/60 Cal Bike (50/30 assault)
WOD Notes: TD = 2-3 rd. You will alternate singles for the CnJ, which should feel moderately heavy (no squat). T2B & Bike you may break up however you’d like. Bike should be approached as sprints!
Assistance
a) Banded Dball Carry (march in place) – 4×90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
***UPDATE: Open Gym 12:30-2:30pm. Evening classes are cancelled***
Strength
Snatch – 12 min running clock: 2 EMOM for 7 minutes (14 total reps) @ 80%+ of PS, then work up to 90%+ for the remaining 4 minutes.
—1 PS + 1 full snatch
Conditioning
13 Min AMRAP
20 Wall Balls 20/14# to 10/9ft
10 DB Snatches (alternating) 70/45#
6 Laps Dball Carry on Shoulder 150/100#
WOD Notes: TD = 4-6 rd. WB should be unbroken each round! DB snatches you may switch mid air if you feel comfortable. 6 Mats = 1 lap. Switch shoulders each round for the dball carry.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 3×20 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 3×25 (2 sec count down + 2 sec count up)
Strength
a) Bench Press – 6×3 @ 80-85% (1 sec pause on chest – heavier than last wk)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together
Conditioning
20 Min AMRAP
50/40 Cal Row
50 Burpees
50/40 Cal Ski
WOD Notes: TD = 1-2 Rds. Record total reps. Larger classes may have some athletes start with the ski erg work their way backwards. This WOD is Aerobic. The goal is to be able to move the entire time while maintaining a pace & keep a steady heart rate. The last 90-120 seconds is where you should be able to change gears and pick it up at the end!
Assistance
Snatch Grip RDL – 4×8 @ 110% of Snatch
Strength
a) Back Squat – 6×3 @ 82-85% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×8 (heavier than last wk)
Conditioning
For Time
30 Thrusters 115/75#
30 C2B Pull-ups
30 Power Snatches 115/75#
30 C2B Pull-ups
30 Thrusters 115/75#
WOD Notes: TD = 9-15 min. 17 min cap. Thrusters should be done 3-4 sets max with short rest between. Scale C2B PU to 15-20 reps or give yourself 2 min max per set. Power snatches can be quick singles or touch n go a few reps at a time.
Assistance
a) Strict Chin-ups – 10×3 (heavier than last wk), accumulate 30 reps (if you can’t use weight), or 10 negatives
b) Weighted Plank: 10 sets: 3o on / 30 off (heavier than last week)
Open Gym: 1-4pm
Conditioning
“Open WOD 18.4”
21-15-9 reps of:
Deadlifts 225/155#
HSPU
Then:
21-15-9 reps of
Deadlifts 315/205#
50ft Handstand Walk
***Masters 55+ Rx will do Push Presses 95/65# instead of HSPU & 10 HSPU instead of Handstand Walks
Strength
Back Squat – 6×4 @ 80-82% (Pause in the bottom on every rep)
Conditioning
Make-up/Skill Day!
Strength
Clean n Jerk – 10 min running clock: 2 EMOM for 6 minutes (12 total reps) @ 77-80% of CnJ, then work up to a heavy single for the remaining time left (90%+)
—1 Pwr CnJ + 1 full CnJ
Conditioning
18 Min AMRAP (with a partner)
100/80 Cal Air Dyne (60/40 assault)
80 Russian KB Swings 88/70#
60 Shoulder to Overhead 155/105#
WOD Notes: TD = 2 rds. You should switch every 25/20 cals on the bike, which they should be sprints. You may break up the swings/jerks anyway you’d like.
Assistance
a) Banded Dball Carry (march in place) – 4×60 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
Strength
Snatch – 10 min running clock: 3 EMOM for 6 minutes (18 total reps) @ 77-80% of PS, then work up to 90% for the remaining 4 minutes.
—2 PS + 1 full snatch
Conditioning
For Time
12 Thrusters 115/75#
9 Power Snatches 115/75#
20/15 Cal Ski
18 Thrusters 115/75#
12 Power Snatches 115/75#
20/15 Cal Ski
24 Thrusters 115/75#
15 Power Snatches 115/75#
20/15 Cal Ski
WOD Notes: TD = 10-16 min (18 min cap). Thruster & PS weight should be the same unless there is a huge difference between the 2 lifts (have the coach switch weights for you). Thrusters should be unbroken the first set, but will have to be broken up the 2nd/3rd rounds. Snatches can be quick singles. Please save the weights!!!! Use a 15# bar if your weight is light!
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 3×15 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 3×20 (3 sec count down + 3 sec count up)
