6/24/2016 – WOD
Strength
Front Squat – Work up to 95%, then 3×5 @ 87%
—use a little heavier than last week
Conditioning
Make-up/Skill Day!
Announcement: Open Gym will only be from 11am-1pm on Saturday! 9am & 10am class are on as scheduled..
Blog
6/23/2016 – WOD
Strength
Snatch (full) – 7 reps
—80%, 80%, 85% 90%, 90%, 95%, 95%+
Conditioning
4 Rounds (interval style)
10 Overhead Lunges 165/105#
15 T2B
200m Sled Drag 100/50#
—Rest 90 sec between rounds
WOD Notes: TD = 2:30-4 min / round. You may do front rack lunges if OH mobility is limited. Lunges should be challenging for 10 steps each round, but shouldn’t have to break them up. Sled Drag should be a very fast walk up & a run on the way back if possible. The 200m turnaround is the first curb (parking lot entrance) before the fire hydrant. Subtract 4 1/2 minutes from your total time. Each round is 95%+ effort!
6/22/2016 – WOD
Strength
Clean (full) – 7 sets
—75%, 80%, 85%, 85%, 90%, 95%, 95%+
Conditioning
3 Rounds For Time – “Barbell Madness”
15 Power Clean 135/95#
12 Thrusters 135/95#
9 Power Snatch 135/95#
WOD Notes: TD = 8-14 minutes. Use same weight for all 3 movements unless snatch is significantly lower, then use a 3rd bar. Power cleans should feel light. Thrusters & snatches should start to get difficult during 2nd & 3rd rounds, but never super heavy. Thruster should be around 50% of 1RM Thruster/push press.
Shannon – Fighting to stand up
6/21/2016 – WOD
Strength
Split Jerk (use rack) – 7×1 (same as last week)
—75%, 80%, 80%, 85%, 90%, 95%, 95%+
Conditioning
10 Min AMRAP – “Gymnastics Biased”
10 GI Janes
1 Rope Climb 20ft
WOD Notes: TD = 5-8 rounds. Score = total reps. GI Jane scale = burpee jump to pull-up bar + swing & kip as high as possible. RC scale = climb to 15ft, 10 ring rows or 1 lap sled pull with arms only. Use a bar that is just out of your reach if possible. Intensity should be higher than yesterday’s WOD, since this is much shorter!
Amie – 138# Jerk!
6/20/2016 – WOD
Strength
Back Squat – Work up to 95%, then 3×5 @ 87%
—use a little heavier than last week
Conditioning
For Time – “Cardio Central”
250 Double Unders
100 Cal Row
1 Mile Run
WOD Notes: TD = 14-20 minutes. DU scale = 400 singles. If rower isn’t available, you will bike 100 calories. Make sure to get your 1 mile run split at the end of the WOD.
6/18/2016 – WOD
Conditioning
20 Min AMRAP
15 Thrusters 115/75#
10 Strict C2B Pull-ups
20 HR Push-ups
250m Sled Drag 45/25#
WOD Notes: TD = 3-5 rounds. Thrusters should be fairly light to where you can do them in 2 sets. C2b scale = chin over bar or 10 ring rows. You should be able to jog with the sled the whole time, since it should be light. Advanced = Muscle-ups (7-10 reps each round instead of c2b and push-ups).
6/17/2016 – WOD
Strength
Front Squat – Work up to 95%, then 3×5 @ 85%.
Conditioning
Make-up/Skill Day!
6/16/2016 – WOD
Strength
Snatch (full) – 7 reps (same as last week)
—80%, 80%, 85% 90%, 90%, 95%, 95%+
Conditioning
75 Burpee Box Jump Overs For Time 24/20″
***6 KB Swings 70/53# at the top of every minute
WOD Notes: TD = 10-15 minutes. The WOD starts with 6 KB swings. I would recommend trying to get 5-6 burpee box jump overs every minute and hold on to that pace for as long as possible. Time cap is 20 minutes. Compare your time to 6/4/2016 (75 GI Janes For Time). This WOD should take a few minutes less than that one.
6/15/2016 – WOD
Strength
Full Clean + Hang Sq Clean + Front Squat – 6 sets
—75%, 80%, 80%, 85%, 90%, 90%+
Conditioning
For Time
15 Deadlifts 225/155#
20 Wall Balls 20/14#
400m Run
20 Deadlifts 225/155#
40 Wall Balls 20/14#
600m Run
25 Deadlifts 225/155#
60 Wall Balls 20/14#
800m Run
WOD Notes: TD = 15-22 minutes. DL = just under 50%. Rx WB height = 10ft. The 600m mark is at the sewer as you go around the turn.
Congrats Ally on your first weightlifting meet!
