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11/16/2016 – WOD

Strength
3 Rep Clean + 1 Split Jerk – 5 sets @ 70-90%
—This is 3 single cleans + 1 Jerk. All 4 reps should be completed in under 40 seconds.

Conditioning (15 Min Time Cap!!!)
100 Thrusters For Time 95/65#
*Top of every min do 1 Rope Climb 20ft or 8 C2B Pull-ups

WOD Notes: TD = 8-15 minutes. The WOD starts with the RC. RC scaling option = climb to 15ft or 2 up/downs. If you choose to do the 8 C2B pull-ups, keep in mind that pull-ups will be programmed on thursday. C2B Scale = chin over bar or scale reps to 5/round. It should only take 15-25 sec no matter what option you choose, so scale wisely! You should be able to link 10 thrusters together each minute, so choose a weight that is very light for you!

Assistance Work (Day 16)
Glute Ham Raises (GHD) – 4×12 (same weight as last week)
—Advanced = hold weight across chest. Novice = hip extensions with no weight

11/15/2016 – WOD

Strength
Bench Press – 4×8 @ 80%
—Use same weight as last week

Conditioning
6 Rounds For Time
5 Power Snatches 155/105#
10 Burpee Box Jumps 24/20″
15 T2B

WOD Notes: TD = 11-17 min. PS = 68-70% of 1RM PS (should be quick singles the whole WOD). T2B scale = 20 knee above hips, 30 Hollow Rocks, or 8 cal ski.

Assistance Work (Day 15)
Romanian Deadlifts – 2×4 @ 70%, 1×6 @ 67%, 1×8 @ 65% + 1 rep where you hold bottom of DL for 15 sec @ 60%
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.

11/14/2016 – WOD

Strength
Back Squat – 4×8 @ 70-80%
—Use roughly the same weight as last week. 

Conditioning
8 Rounds For Time
5 Strict Deficit HSPU (7″/3″)
8 Front Rack Lunges 165/105#
15/12 Cal Row

WOD Notes: TD = 12-18 min. Strict HSPU = 3 45’s each side of abmat. HSPU scale = DB strict press (heavy for 5 reps) or 10 HR Push-ups. Lunge weight = 50% of Front squat (should be able to do 8 steps in a row fairly easy, but should get tough towards the end).

Assistance Work (Day 14)
a) Barbell Bent Over Rows – 4×10 (heavier than last wk)
b) Hollow Hold – 5×60 sec (or as long as you can hold)

11/13/2016 – WOD

Open Gym: 11-1:30pm

Assistance Work (Day 13)
Barbell Glute Bridges – 4×10 @ 80%+ of back squat
—heavier than last week

Brawl in the Fall – CF KOP

11/12/2016 – WOD

Conditioning 
3 Rounds For Time
10 Sumo Deadlifts @ 65% of DL
20 GI Janes
—Rest 3 minutes
3 Rounds For Time 
15 DB Snatches (alternating) 80/50#
20 T2B
—Rest 3 minutes
50 Cal AD For Time

WOD Notes: TD = 8-14 min / 6-10 min. If you can’t do a gi Jane, jump up to a bar and kip as high as possible. DB Snatches should be a little heavier than normal but you should still be able to rep through them quick. T2b scale = 40 hollow rocks or 12 cal ski. 

Assistance Work (Day 12)
Back Rack Lunges – 4×10 @ 60-65% of back squat

11/11/2016 – WOD

Strength
Front Squat – 4×7 @ 72-82%
—Start at 72% for the first set & increase from there

Conditioning – Happy Veteran’s Day!

***If you’d like to donate or read their story click on the link below. You may also make-up a WOD from the week***
http://www.3wm.org/our-story/

“Three Wise Men”

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Assistance Work (Day 11)
a) DB Shoulder Press (standing) – 5×8
—Use a weight slightly heavier than last week
b) GHD Hip Extensions – 5×8
—I prefer a barbell behind my head, but you may hold a weight on your chest. Use heavier than last week.

11/10/2016 – WOD

Strength
Full Snatch + Hang Snatch + OHS – 5 sets @ 75-90%

Conditioning
12 Min AMRAP
15 Overhead Squats 135/95#
50 Double Unders
2 Rope Climbs (1 Legless 15ft + 1 with legs 20ft)

WOD Notes: TD = 3-5 rounds. Record score as total reps. OHS weight should be 50% (should be able to do all 15 unbroken each round). DU scale = 90 singles. RC scale = 6 up/downs or 2 lap sled pull with arms each round.

Assistance Work (Day 10)
a) Strict C2B Pull-ups – 6×6 or accumulate 36 reps in least amount of sets if you can only do 1 at a time.
—Advanced should use a weight. Novice can do 5×4 negative Pu.
b) Weighted Plank – 30 on / 30 off for 8 sets (heavier than last week)
—use a weight that will be difficult or don’t use one at all

11/9/2016 – WOD

Strength
2 Hang Squat Clean + 1 Front Squat + 1 Jerk
—Stay between 75-90% for 5 sets

Conditioning
3 Rounds
500m Row For Time
—Rest 2 minutes
1 Min AMRAP – Clean n Jerk 155/105# (no squat)
—Rest 2 minutes

WOD Notes: TD = 1:20-2:10 for the 500m row / 10-15 reps for CnJ. Today will be the opposite of that last 2 days. There is no pacing whatsoever! You will do 3x500m row & 3 sets of 60 sec CnJ. I really want you to try and go ALL OUT for the 500m row. This is a benchmark on our PR board. The CnJ (50% of 1RM) should be touch n go for as long as possible & singles with remaining time left in 60 sec. The goal is to be within 10 sec of previous row.

Assistance Work (Day 9)
Glute Ham Raises (GHD) – 4×10 (heavier than last wk)
—Advanced = hold weight across chest. Novice = hip extensions with no weight

11/8/2016 – WOD

Strength
Bench Press – 4×7 @ 80%

Conditioning
7 Rounds For Time
10 C2B Pull-ups
10 Slam Balls 50/30#
300m Run

WOD Notes: TD = 12-17 minutes. C2B scale = chin over bar pu or 10 ring rows. Large classes will stagger the start by a minute b/c of the # of slam balls. You should be able to run quickly each round!! The run course is up to the “Marcor” Sign, down to the stop sign at Lucon Rd, then back into Rage.

Assistance Work (Day 8)
4×6 Romanian Deadlifts @ 67% + 1×5 @ 60% (hold bottom for 3 sec each rep)
—Use a little Heavier than last week. Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.

11/7/2016 – WOD

Strength
Back Squat – 4×7 @ 72-82%
—Start at 72% for the first set & increase from there

Conditioning (compare to 3/9/2015)
20 Min AMRAP
20 Wall Balls 30/20#
20 Burpees
20 KB Swings 70/53#

WOD Notes: TD = 3-5 rounds. Record your score as total reps. Remember to click on the link at the top and compare your time from over a year and a half ago. Use the same weights as before as well! This WOD comes down to your conditioning, since there’s not much technique involved.

Assistance Work (Day 7)
a) Barbell Bent Over Rows – 4×8 (heavy)
b) Hollow Hold – 4×60 sec (or as long as you can hold)

***If you missed any of the assistance work from last week, you should make it up if possible!