Conditioning
4 RFT w/ Partner
600m Run
20 Power Snatches (increasing)
50 Push-ups + 60 DB One Arm Rows (15 each arm)
WOD Notes: Goal is sub 35 minutes. PS = M: 135/145/155/165#, F: 95/100/105/115#. Partner A will do the push-ups will partner B works on the DB Rows. Go heavy on the rows & take it slow and controlled! Each person does 25 PU & 30 DB rows.
Strength
a) Bench Press – Work up to a heavy single, 3xME @ 70%
b) Glute Ham Raises (4×8-12) or Hamstring Sliders (4×15)
—Superset a/b as needed. 18 Minutes to get this work done. Go for a max if you feel strong.
Conditioning
Every 4 Min x 5 Sets
25/20 Cal Row
5 Wall Walks (RX+ = 7)
12 Front Rack Box Step-ups (increase each round)
WOD Notes: Goal is to have around 1 minute rest each round & is very similar to last Thursday’s WOD. Shouldn’t be super high intensity because you’re ending on the box step-ups. You will do 6 with the right leg in a row (keep foot on the box) and then 6 with the left leg. Don’t worry about going fast through them and focus on not pushing off the foot that’s on the floor.
Assistance
a) L-Sit Tap Overs (parallettes) – 5×25 or 10×12
b) Neutral Grip Pull-ups – 5-7 EMOM x 10 Sets
Strength
a) Deadlift – Work up to a heavy single or 5×5 @ 75%
b) DB Lateral Raises – 4×12 (pause + slow eccentric)
—18 Min Clock to get this work done. Try to get part (b) done quickly, so you can focus on your DL.
Conditioning “20 min cap”
For TIme
1-8 Dball Over Shoulder 150/115#
10-80 Double Unders
***10/8 Cal Ski after every round
WOD Notes: Goal is sub 20 minutes. Dball should be heavy since the rep scheme is relatively low. DU sub = 2x singles (if you’re proficient), 1x (if you’re a beginner), or 2x ft versa. You will do 1/10/10, 2/20/10, 3/30/10….etc. If you’re a girl, it’s 8 cals each rd instead of 10. Reset monitor after each round.
Assistance
a) DB Arnold Presses – 4×10
b) GHD Sit-ups – 5×25 (rest 60 sec between)
Strength
Clean n Jerk – 1 EMOM x 12
—Start @ 65% & work up to a heavy single (90%+). Go for a PR if you feel strong.
Conditioning
4 Min AMRAP
20 Hang Power Cleans 165/110# (RX+ = 185/125#)
20 Bar Facing Burpees
Max T2B
—Rest 90 sec
4 Min AMRAP
20 Bar Facing Burpees
20 T2B
Max Hang Power Cleans 165/110# (RX+ = 185/125#)
—Rest 90 sec
4 Min AMRAP
20 T2B
20 Hang Power Cleans 165/110# (RX+ = 185/125#)
Max Bar Facing Burpees
WOD Notes: Score is the sum of your max reps for all 3 rounds, but record each of the (3) scores as well. HPC = 65% (should be able to link 5+ reps in a row). T2B = T2R, hanging knee raises, or leg raises on an incline bench. You should have at least 1 minute to accumulate your max reps.
Assistance
a) Banded Hollow Rocks – 30 sec on / 30 sec off x 8 Sets
b) Tricep Pushdowns (pulley) – 4×12
Strength – “18 Min Cap”
a) Back Squat – Work up to a heavy single + 1 ME @ 70% (10+ reps) or do 5×5 @ 75%
b) DB Pull-over (2 DB’s) – 4×12
—Superset a/b as needed. Go for a PR if you feel strong or stay light & do 5×5. Your 12th rep should feel like you might fail for part (b).
Conditioning
For Time
“Buy In” – 20 Thrusters 135/95#
5 RFT
12/10 Cal Assault Bike
4-6 Bar MU or 8-12 C2B Pull-ups
“Buy Out” – 20 Thrusters 135/95#
WOD Notes: Goal is 11-15 minutes. Thrusters should be done in 1-3 sets at the most & feel moderately heavy. Reset the monitors after each round. C2B sub = chin over bar or banded pull-ups.
Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) One Arm High Pulls – 4×10 each arm
Conditioning
4 RFT w/ Partner
250m Sled Drag 180/135#
6 (3 Wall Walks + 1 Rope Climb 15ft)
40 DB Snatches (increase by rd)
WOD Notes: Goal is sub 35 minutes. RX weights = M: 60/70/80/90#, F: 40/50/60/70#. Partner A WW while Partner B Rope climbs. You will climb 10-12ft, do 7 ring rows, or 2 up/downs.
Strength
a) Bench Press – 5×3 @ 80-85%, 2xME @ 70%
b) One Arm Farmers Carry (heavy) – 3×40 yards each arm
—Superset a/b as needed. You will walk to where the parking lot meets the road with (L) arm & walk back with the (R) arm. Some of you should be using the farmers handles & going heavier than last wk!!
Conditioning
Every 4 Minutes x 5 Sets
25/20 Cal Row
15 Bar Facing Burpees
10 Front Rack Lunges (increase each rd – heavy!)
WOD Notes: Goal is to have 60 secs of rest in the beginning, which will decrease by round as you get fatigued. This is meant to be somewhat easier on the intensity side. You may do lateral burpees if that will help increase your cycle rate. Build to a very heavy set of lunges. RX: M = 165-205#, F = 110-135#.
Assistance
a) L-Sit Tap Overs (parallettes) – 5×20 or 10×10
b) Neutral Grip Pull-ups – 5-7 EMOM x 10 Sets
Strength
a) RDL – 5×3 @ 75%+, 1 ME @ 65% (10-12 reps) —-use straps
b) DB Strict Press – 5×8 (heavy) —2 DB’s
—Superset a/b every 3:30. Partner up to save time on cleanup.
Conditioning
15 Min Max Cal Ski w/ Partner
150m Sandbag Carry (75m Bear Hug + 75m Shoulder) 100/70#
WOD Notes: Partner A skis, while Partner B Sandbag Carries. The person who is doing the sandbag carry will determine when their partner stops skiing. Score = total calories on ski. The carry will take about 2-2:30 minutes, so plan on doing 4 rounds each of the carry & ski. You will carry to the “Evoqua” Sign & back into Rage. Sandbag is lighter than normal as you can see from the RX weights.
Assistance
a) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets
b) GHD Sit-ups – 6×20 (rest 40 sec between)
Strength
Clean n Jerk Complex – Floor + Hang + Jerk
—1 set every 75 sec x 4 sets / 1 set every 90 sec x 4 sets. Start @ 70% & work up to a heavy complex. Try to hang on to the bar after the first clean & squat as needed.
Conditioning
For Time
9 Clean n Jerk 205/135#
18/15 Cal Assault Bike
15 Clean n Jerk 185/125#
30/25 Cal Assault Bike
21 Clean n Jerk 135/95#
42/35 Cal Assault Bike
WOD Notes: Goal is 12-17 minutes. CnJ = 70/65/50% by rd. You do not have to squat the CnJ. Reset monitors after each round. You may do this as a partner WOD, if you really want, but just double the reps.
Assistance
a) Banded Hollow Rocks – 25 sec on / 25 sec off x 10 Sets
b) DB Skull Crushers – 5×10
Strength
a) Back Squat – 5×3 (3 Sec tempo + Pause) @ 80%+
b) DB Pull-over (2 DB’s) – 5×8 (slow tempo)
—Superset a/b every 3:30. The (2) DB’s should be similar when you add them up to the (1) you normally use.
Conditioning
12 Min AMRAP of Wall Balls 30/20# to 10/9.5ft
—Every 90 Seconds x 8 Rounds, starting at 0:00 do:
ODD RD = 60 Double Unders
EVEN RD = 15 T2B
WOD Notes: The goal is to have 45+ sec to accumulate WB each round. Score = total WB reps. DU sub = 30 DU, 80 singles, or 120ft versa. You will do 240 DU & 60 T2B total.
Assistance
a) Weighted Plank: 30 sec on / 30 sec off x 10 Sets
b) 8 Bicep Curls (heavy) + 60ft Gun Walk (lighter DB)
