Strength
Snatch (tempo pull) – 1 emom for 10 minutes.
—Start at 70% & work up to 85%. Pull should be slow.
Conditioning
4 Rounds (interval style)
7 Hang Power Snatch 155/105#
15 T2B
Run 400m
—Rest 90 sec between rounds
WOD Notes: TD = 2:15-3:30 / round. HPS = 70%. T2B scale = 10 cal ski erg. Each round is 100% all out! Record 4 separate times. The sub for running is 500m row.
Strength
Full Clean + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes (6 sets)
—Start @ 80% & work up to 90%+ by the end
Conditioning
For Time: 10-1 Reps of:
Thrusters 115/75#
Burpee Box Jumps 24/20″
***Do 1 Legless rope climb 18ft after rounds 10,8,6,4,2
WOD Notes: TD = 9-15 minutes. Thrusters are a little heavier than the open weights (should be unbroken easily each round). Legless scale = climb with legs to 20ft or sled pull with arms only 1 lap.
Strength
Bench Press – 5×5 (tempo – 5 sec count down) @ 75%
Conditioning
For Time
25 Strict HSPU
50 Cal Row
100 Double Unders
20 Strict HSPU
40 Cal Row
75 Double Unders
15 Strict HSPU
30 Cal Row
50 Double Unders
WOD Notes: TD = 12-18 minutes. Strict HSPU scale = reduce the # of reps per round to 20/15/10 which you can either do them strict or kipping. DO NOT stack ab mats to reduce range of motion. You can also do 25/20/15 DB strict presses by round. You should use a weight that you have to break up 2-3 times each round (so don’t go too light). DU scale = 200/150/100 singles by round.
Strength
Back Squat – 5×5 @ 80% (tempo – 5 sec count down, explode out of hole)
Conditioning
4 Rounds For Time
21 Wall Balls 30/20#
15 C2B Pull-ups
9 Power Cleans 185/125#
WOD Notes: TD = 10-16 minutes. C2B scale = chin over bar or you may scale reps to 10/round if 15 will take more than 1 min. PC weight = 60-65% of 1RM PC.
Open Gym: 12-3pm
Conditioning
For Time
80 KB Swings 53/35#
60 Bar Facing Burpees
40 T2B
***1 Bear Complex 205/125# at the top of every minute.
WOD Notes: TD = 13-20 minutes. The WOD starts with 1 bear complex, which you may sq clean thruster into behind the neck thruster. KB swings are lighter than normal. BC weight = 75-80% of thruster max (heavy). T2B scale = 20 cal ski erg.
Strength
Front Squat – Work up to a heavy single (95%+), then do 3×5 @ 80-85%
Conditioning
1 Mile Bodyweight Sled Drag For Time
Strength
Snatch – Below the knee + above the knee – 7 sets @ 70-90%
—Start @ 70% & work up to 90%
Conditioning
3 Rounds (Interval Style)
10 Power Snatches 175/115#
40/35 Cal Row
—Rest 2 minutes between rounds
Extra Work
10 Min EMOM – 2 Laps Prowler Push (length of Rage = 1 lap)
—Should be moderately heavy
WOD Notes: TD = 3-5 minutes / round. Each round is 95%+ effort. Today’s WOD is short time domain wise between the conditioning piece & prowler extra work, so get ready to rev your engines. PS weight = 75% (moderately heavy – should be able to finish 10 singles in about 1 minute or less.
Strength
2 Hang Sq Clean + 1 Split Jerk – 7 sets @ 70-90%
—Start @ 70% & work up to 90% of 1RM CnJ
Conditioning
5 Rounds For Time
6 Hang Power Cleans 185/115#
8 Front Rack Lunges 185/115#
6 Push Jerks 185/115#
400m Run
WOD Notes: TD = 15-20 minutes. Barbell weight should be around 60% of 1RM Push Jerk. Try to do the complex unbroken in the WOD (mainly the 1st rd) or take a break after the 5th HPC each round.
Nina – 16.3
Strength
Bench Press – Work up to a heavy single, then do 4×5 @ 80-85%
Conditioning
12 Min AMRAP
3 Deadlifts 255/165#
3 GI Janes
6 Deadlifts
6 GI Janes
9 Deadlifts
9 GI Janes
12 Deadlifts
12 GI Janes
15 Deadlifts
15 GI Janes
***If you finish 15 GI Janes, start back over. Score = total reps. One Round = 90 reps.
WOD Notes: TD = 90+ reps. DL weight = 55-60%. Please try to use a pull-up bar that is above your reach for the GI Janes.
