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5/20/2024 – WOD

Strength
a) Front Squat – 5×5 @ 75-80%
b) DB Lateral Raises – 4×12
—Superset a/b every 3:30. You may build to a heavy set of 5 for part (a), 

Conditioning “20 Min Cap”
5 RFT
400m Run
10 Single Arm Devil Press 70/50#
16 Single Arm OH Walking Lunges 70/50#

WOD Notes: Goal is to get under the 20 min cap. If you don’t have the OH mobility, you hold a DB in the front rack & do the lunges. You will take 8 steps out with Right arm & 8 steps back with Left arm for the walking lunges. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over – 5×10 heavy

5/18/2024 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Ski
20 Wall Walks
40 C2B Pull-ups
50 Deadlifts (increase by rd)

WOD Notes: Goal is to get under the 45 min cap. WW sub = 8-10 shoulder taps/WW or scale the reps down to 6-8 each. C2B sub = chin over bar or banded pu. DL = (45/55/65% by rd). First weight should be really light to where you’re doing quick 5’s back and forth. 

5/16/2024 – WOD

Strength
a) Snatch – 1 Every 30 Sec x 10 Sets, 1 EMOM x 10 (build to a heavy single)
—One set every 75 sec, starting at 65% & work up to a heavy complex
b) Hex Bar Deadlift – 5×8 @ 70%+
c) DB Bent-over Rows – 4×10 (each arm, slow eccentric)
—Choose either a or b/c together

Conditioning
2024 Age Group Semi Final WOD #4
30 Power Cleans 115/75#
30 T2B
30 Thrusters 115/75#
—Rest 2 minutes
20 Power Cleans 125/85#
20 T2B
20 Thrusters 125/85#
—Rest 1 minute
10 Power Cleans 135/95#
10 T2B
10 Thrusters 135/95#

WOD Notes: The actual Semi Finals WOD was just the 30/30/30, but I added in the other 2 parts since the 30/30/30 should take less than 7 minutes. Cleans should feel super light to where you can touch n go at least 5 at a time. Thrusters should also feel light to where you can do them in 3-4 sets. T2B sub = T2R, knee raises, or incline leg raises.

Assistance
a) L-Sit/Tuck (Pegboard) – 40 Sec x 6 Sets
b) DB Lateral Raises – 4×12 (slow eccentric)

5/15/2024 – WOD

Strength
a) Power Clean – 4×2 @ 80%+, 4×1 @ 90%+
b) DB Bench Press – 4×10 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either the cleans or 8 DB BP following that pattern. Work up to a heavy single.

Conditioning
18 Min AMRAP w/ Partner
10 Dball/Bag over Shoulder 150/115#
30 Push-ups
24/20 Cal Assault Bike

WOD Notes: Goal is 6+ Rounds. Dball/bag should be heavy. Use a band or elevate hands on a bench if the Push-ups are too difficult to maintain a stiff midline. You will work at the same time on the Push-ups. Try to sprint the bike each round!

Assistance
a) 20 GHD Sit-ups + 20 Sec GHD Hold x 5 Sets
b) DB Reverse Flies – 4×15

5/14/2024 – WOD

Strength
a) Shoulder Press – Work up to a heavy single quickly, then 3×8 @ 70%
b) One Leg RDL – 5×6 each leg (heavy)
—18 Min Clock to get this work done. Superset a/b as needed. Use (2) KB/DB for part (b).

Conditioning
3 RFT
15 Push Jerks 165/110#
100 Double Unders
75m Farmers Carry + 450m Run + 75m Farmers Carry 70/53# KB’s

WOD Notes: Goal is 15-19 minutes. PJ = 60% (should be done in 1-2 sets). DU sub = 50 DU, 150 singles, or 200ft versa. FC = Walk to the “Evoqua Sign” then run to the 600m mark & back to the “Evoqua Sign”. Pick up KB/DB & walk back into Rage. 

Assistance
a) Hollow Rocks/Russian Twists (alternate by set) – 30 Sec on / 30 Sec off x 10 Sets
b) One Arm High Pulls – 4×12 each arm

5/13/2024 – WOD

Strength
a) Back Squat – Work up to a heavy single or 5×5 @ 75-80%
b) DB Pull-over – 5×10 (3 sec eccentric – heavy)
—18 Min Clock to get this work done. Superset a/b as needed. Go for a PR if you feel strong!

Conditioning
5 RFT
10 Front Rack Lunges 165/110#  (RX+ = 185/125#)
1 Rope Climb 15ft
10 Lateral Burpees over Bar
1 Rope Climb 15ft

WOD Notes: Goal is 12-16 minutes. FRL should get challenging after the first 3 rds. RC sub = climb 10-12ft, 7 RR, 1 strict up/down (no legs), 2 heavy pulleys. Try to jump over the bar for the burpees unless you physically can’t. 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Seated (slight incline) Bicep Curls – 4×12

5/11/2024 – WOD

Conditioning
30 Min AMRAP – 3 RFT w/ Partner
40 Thrusters (m: 115/135/155#, f: 75/95/105#)
40 C2B Pull-ups 
400m Sled Drag 180/135#
***Max Clusters in remaining time 185/125#

WOD Notes: Goal is to have a few minutes to accumulate heavy clusters at the end. Sled drag should be heavy to where you have to actually walk most of it! C2B sub = chin over bar or banded pu.

5/9/2024 – WOD

Strength
a) 2 Position Snatch: Above Knee + Floor x 10 Sets
—One set every 75 sec, starting at 65% & work up to a heavy complex
b) Hex Bar Deadlift – 5×5 @ 80%+
c) DB Lateral Raises – 5×10 (slow eccentric)
—Choose either a or b/c together

Conditioning
For Time – “2024 Age Group Semi Finals WOD #1”
50 Cal Row
9 Snatches 165/115#
50 Cal Row
6 Snatches 195/135#
50 Cal Row
3 Snatches 225/155#

WOD Notes: There’s a 20 min cap for this WOD. You may power or squat the snatches. I’d recommend singles the entire time. Girls you may do 40 cals even though it was 50 for everyone in the Semi’s.
14-15, 60-64, 65+ divisions
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
45-49 division
♀ 95, 115, 125 lb (43, 52, 56 kg)
♂ 145, 165, 185 lb (66, 75, 83 kg)
50-54 division
♀ 85, 105, 115 lb (38, 47, 52 kg)
♂ 135, 155, 175 lb (61, 70, 79 kg)
55-59 division
♀ 75, 95, 105 lb (34, 43, 47 kg)
♂ 115, 135, 155 lb (52, 61, 70 kg)

Assistance
a) L-Sit/Tuck (Pegboard) – 20 Sec x 10 Sets
b) DB Bent-over Rows – 4×10 each arm (heavy & control eccentric)

5/8/2024 – WOD

Strength
a) Power Clean – 8×2 @ 80%+
b) DB Bench Press – 4×12 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either 2 cleans or 12 DB BP following that pattern. If you want to work up to a heavy single at the end, feel free to do that.

Conditioning
18 Min AMRAP w/ Partner
100 Double Unders
10 Power Cleans @ 75%
30/24 Cal Ski

WOD Notes: Goal is 5-6 Rounds. You will work at the same time for DU. PC and Ski only one person works at a time. PC should feel relatively heavy and use the same weight the entire WOD. For reference, RX would be 225/155#. Each person does 50 DU/ 5 PC / 15-12 Cals by round.

Assistance
a) 5 Min AMRAP GHD Sit-ups
b) Face Pulls – 4×12 (Pause each rep)

5/7/2024 – WOD

Strength
a) Push Jerk – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 85%+
b) One Leg RDL – 4×8 (each leg) – Heavier than last wk (straps if necessary)
—18 Min Clock. Work up to heavy single for part (a) or you may do a 5×5 @ 75-80%. Superset a/b as needed.

Conditioning
4 RFT
400m Run
5 Wall Walks (RX+ = 7)
100 Yard Bear Hug Carry 125/90#

WOD Notes: Goal is 13-17 minutes. WW sub = 3-4 WW or 8-10 shoulder taps/WW. The carry is across the street and back unbroken.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 Sets
b) One Arm Shoulder Press – 4×8 each arm (control eccentric)