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8/17/2016 – WOD

Strength
Clean (pause at 1 inch off floor) – 7 reps @ 75-90%
—Focus on driving through floor with legs while keeping back tight. Should have all good lifts.

Conditioning
3 Rounds For Time
7 Squat Cleans @ 70%
25 T2B
100m Sled Drag 100/50#
400m Run

WOD Notes: TD = 16-22 minutes. If you aren’t proficient at T2B (have trouble linking 10 in a row), scale the reps down to 15-20/round. You may also do 25 sit-ups or 8 cal ski erg. Sled Drag should be a fast walk up to the “Marcor” Sign and back with a slog jog. Try to hold a 6-7 min round pace to stay within TD.

8/16/2016 – WOD

Strength
Push Jerk – Work up to a heavy single, then do 3×5 strict press @ 80%

Conditioning
5 Rounds (interval style)
8 Push Jerk @ 70%
50 Double Unders
25 Cal Row
—Rest 90 secs between rounds. Score = total time minus 6 minutes.

WOD Notes: TD = 2-3 min/round. PJ weight should be HEAVY for 8 reps, but not too difficult to where you are failing. DU scale = 90 singles or 25 DU. Rowing should be done at 95%+ effort, since you have rest between each round.

Cole – Practicing push jerks

8/15/2016 – WOD

Strength
Back Squat – 4×7 @ 75%

Conditioning
6 Rounds For Time
1 Legless Rope Climb 18ft OR Climb with legs 20ft
15 KB Swings 70/53#
15 Burpees

WOD Notes: TD = 12-18 minutes. RC scale = 1 lap sled pull with arms only or 3 up/downs (focus on keeping hips in line with your body). KB swings should be unbroken every round & burpees should be maintained at a slow, steady pace.

Mobility Doc Classic – Diana, Dianne, Coach Ross, Ally, Shannon

8/14/2016 – WOD 

Closed

8/13/2016 – WOD

Conditioning 
10 Rounds For Time
30 Double Unders
8 T2B
6 Overhead Squats 135/95#
—Rest 5 minutes
20 Ring Muscle-ups 
OR
20 GI Janes For Time (use bar above reach)

WOD Notes: TD = 10-15 minutes. DU scale = 50 singles. T2B scale = knee above hips or 10 sit-ups. OHS weight is between 45-50% of max. 

8/12/2016 – WOD 

Strength
Front Squat – Work up to 95%, then do 4×5 (5 sec tempo down) @ 65%
—Try for a new 1RM if 95% feels light. If not, lower the weight & do 4×5

Conditioning
Make-up/Skill Day!

8/11/2016 – WOD

Strength
Snatch (Pause at 1 inch off floor) – 1 every minute for 15 minutes
—Start @ 60% & build to 80% by the end. This will force you to not rip the bar off the floor.

Conditioning
4 Rounds For Time
250m Sled Drag 45/25#
7 Power Snatches @ 70% of 1RM PS
20 Burpees

WOD Notes: TD = 14-19 minutes. Sled Drag should be a run the entire time, so use a lighter weight if necessary to keep running. This is a WOD where you should be able to hold/maintain a pace for all 4 rounds. Try to hold 4-5 minute rounds.

Reminder: Earth Fed Muscle Protein is in stock for $40. I will be ordering “About Time” Aux Pre-Workout $28, let me know if you’d like any.

8/10/2016 – WOD

Strength
Cluster + Clean (full) + Push Press + Push Jerk + Split Jerk – 4 sets @ 85-95% of 1RM Push Press or Thruster
—You may drop the bar after the cluster.

Conditioning
For Time
1000m Row
9 Thrusters 135/95#
500m Row
15 Thrusters 135/95#
250m Row
21 Thrusters 135/95#

WOD Notes: TD = 10-16 minutes. Thrusters should be a little heavier than you would use in the Open. The round of 9 should definitely be unbroken, but rounds of 15 & 21 you may have to break up 2x. You should be rowing at about 90% effort the entire WOD, so that you save yourself for the last round of thrusters, which will be a good mental test.

31 Heroes last Saturday!

8/9/2016 – WOD

Strength
Bench Press – Work up to a heavy single, then do 3×10 @ 75%

Conditioning
2 Rounds For Time (Level 1)
20 DB Snatches (alternating) 100/70#
30 C2B Pull-ups
800m Run

OR

4 Rounds For Time (Level 2)
10 DB Snatches (alternating) 100/70#
15 C2B Pull-ups
400m Run

WOD Notes: TD = 13-19 minutes. DB snatches are heavier than is normal for this WOD (make sure to use legs when pulling DB off the floor & not your back). C2B scale = chin over bar or ring rows. Athletes who can link 10+ pull-ups in a row should be doing Level 1. Make sure to record whether you did Level 1 or Level 2 on the whiteboard & any scaling options whether it would be DB weight or pull-up variation.

8/8/2016 – WOD

Strength
Back Squat – Work up to 95%, then do 4×5 (5 sec tempo down) @ 70%
—Try for a new 1RM if 95% feels light. If not, lower the weight & do 4×5

Conditioning
12 Min AMRAP
3 Wall Balls 30/20# to 10ft target
3 Hang Power Cleans 135/95#
6 Wall Balls
6 Hang Power Cleans
9 Wall Balls
9 Hang Power Cleans

***Keep climbing ladder (increase by 3 reps) for the remainder of the 12 minutes. Score = total reps

WOD Notes: TD = Try to get between the round of 18-21. HPC = 50% of 1RM (should be light to where you can go through reps quickly). Wall Balls should be a little heavier than normal. Scale the WB height if you can’t throw to 10ft for at least 12 unbroken reps.

31 Heroes – Annette, Marie, Gwen, Tarah