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2/21/2018 – WOD

Strength
Hang Snatch – 20 min to work up to a heavy single
—You may go from below or above the knee

Conditioning
3 Rounds For Time
12 Power Snatches 155/105# (70% of PS)
150m Sled Drag 100/50#
9 Ring Muscle-ups or 12 GI Janes
400m Run

WOD Notes: TD = 15-20 min. PS should be quick singles and should take between 60-75 sec to do the 12 reps. The sled drag starts at the middle door. You will drag the sled up to the “Marcor” sign & back to the middle door. You may do a combination of ring/bar mu if you’d like. Scale the reps if you can’t complete the 9 reps in under 90 secs.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×10 (work on slow eccentric)
b) Ring Rows – 5×10 (pause at the top)
c) GHD Sit-ups – 5×25 (rest 60 sec between sets)

2/20/2018 – WOD

Strength
Bench Press – Quickly work up to a heavy single, then do 4×8 @ 75%

Conditioning
15 Min AMRAP
20 T2B
30 Wall Balls 30/20# to 10/9ft
40/30 Cal Row

WOD Notes: TD = 2-3 rd. T2B scale = 10-15 reps (if you can’t link) or 20 V-ups. WB should be done 2-3 sets at the most (should be doing 10 at a time minimum).

Assistance
a) Snatch Grip Pulls – 5×5 @ 115% of snatch
—Start from floor each rep. Contact + drive elbows up
b) Hollow Rocks – 10 Rounds: 30 sec on / 30 sec off

2/19/2018 – WOD

Strength
a) Back Squat – 4×8 @ 65-70% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×8
—stay light & slow tempo on the way down

Conditioning (20 min cap)
For Time
15 Clean n Jerk 115/75#
15 Bar Facing Burpees
12 Clean n Jerk 165/105#
15 Bar Facing Burpees
9 Clean n Jerk 205/135#
15 Bar Facing Burpees
6 Clean n Jerk 225/155#
15 Bar Facing Burpees
3 Clean n Jerk 245/165#
15 Bar Facing Burpees

WOD Notes: TD = 12-17 min. Figure out your weights & how you will load them beforehand to minimize transition time! First set of CnJ should feel super light (35-40%). Please save the 10#/15#/25# bumpers! Last weight should feel heavy (75-80%). You don’t have to squat the cleans. Please follow the new Open burpee standard!

Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×9 or accumulate 45 reps. Scale = 20 negatives
b) Weighted Plank: 8 sets: 45 sec on/ 45 sec off (same wt as last wk)

2/18/2018 – WOD

Open Gym: 1-3pm

Reminder: “The Open” Judges meeting starts at 3pm today.

2/17/2018 – WOD

Conditioning
10 Min AMRAP (with a partner)
40 Thrusters 135/95#
60/50 Cal Bike (40/30 assault)
—Rest 2 minutes after 10 min amrap then
10 Min AMRAP (with a partner)
20 DBall over Shoulder 150/100#
50/40 Cal Ski

WOD Notes: TD = 2-3 rd for each couplet. One person will work while the other rests. You may break up thrusters anyway you’d like. The bike/ski should be sprints and you may break up the cals as needed. You should alternate one at a time for the dball. If there’s more than 12 people in a class, some of you will have to do the 2nd couplet first.

2/16/2018 – WOD

Strength
a) Front Squat – 20 min to work up to a heavy single
b) One Arm High Pulls – 4×15 (light)

Conditioning
Make-up/Skill Day!

Assistance
a) Bicep Curls + Gun Walk – 4×8 reps (heavier than normal)
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements

REMINDER: Judges meeting for The Open is this Sunday at 3pm!

2/15/2018 – WOD

Strength
Snatch (full) – 20 min to work up to a heavy single

Conditioning
3 Rounds For Time
20 DB Snatches (alternating) 70/45#
20 C2B
400m Run

WOD Notes: 9-15 min. You don’t have to switch the DB mid air, but it’s recommended. C2B scale = 12-15 reps or 20 V-ups.

Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes

2/14/2018 – WOD

Strength
Clean (full) – 20 min to work up to a heavy single

Conditioning (17 min cap)
4 Rounds For Time
5 Ring Muscle-ups
10 Deadlifts 275/185# (55%)
5 Bar Muscle-ups
30 Wall Balls 20/14 to 10/9ft

WOD Notes: TD = 10-16 min. Ring MU scale = 7 burpees + 7 ring rows. Bar MU scale = 7 GI Janes. DL should done in 2-3 sets max where you touch n go or you can do 10 quick singles (not recommended). WB should feel light to where you can do them unbroken or in 3 sets max.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Ring Rows – 4×12 (pause at the top)
c) GHD Sit-ups – 4×30 (rest 60 sec between sets)

2/13/2018 – WOD

Strength
Jerk (from rack) – 20 min to work up to a heavy single (your choice)

Conditioning
15 Min AMRAP
20 Push Jerks 165/105# (55% of PJ)
30 T2B
40/30 Cal Row

WOD Notes: TD = 2-3 rd. Version #2 of this WOD is: 10/15/20 or 15 cal. Choose this version if 30 T2b will take too long. Jerks should be done in 2-3 sets if you choose version #1, but should be unbroken in version #2.

Assistance
a) RDL (snatch grip) – 4×6 @ 120% of snatch
b) DB Floor Press – 4×10 (same as last wk)
c) Hollow Rocks – 10 rounds: 30 on / 30 off

2/12/2018 – WOD

Strength
Back Squat – 20 min to work up to a heavy single

Conditioning (20 min cap)
5 Rounds For Time
18 DB Walking Lunges 45/30# (open standard)
15 DB Facing Burpees
12/9 Cal Ski

WOD Notes: TD = 14-19 min. You may hold KB in front rack position if there isn’t a pair of DB available. For the DB facing burpees, line up the DB side by side so that you have a wider target to jump over.

Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×8 or accumulate 40 reps. Scale = 20 negatives
b) Weighted Plank: 10 sets: 30 sec on/ 30 sec off (heavier than last wk)