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10/5/2015 – WOD

Strength
Back Squat – 12 Min to work up to heavy single, then do 4×2 (pause + tempo) @ 85%

Conditioning
“2015 Wodapalooza Qualifier – WOD #2”
12 Min Amrap
12 Thrusters
35 Double Unders

Elite/Rx & Master’s 40-49:
Men: 75 / 95 / 115 / 135 / 155 / 175 / 195 / 215 / 235… etc.
Women: 55 / 65 / 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145… etc.

Intermediate/Scaled/Master’s 50+:
Men: 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145 / 155 / 165… etc.
Women: 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 / 110… etc.

WOD Notes: The goal should be to get through 5-6 different sets of thrusters. You are responsible for changing your weights. DU scale = 70 singles

10/3/2015 – WOD

Conditioning
10-1 reps of:
Overhead Squats 135/95#
Bar Facing Burpees
DB Snatches (alternating) 70/45#

Midline – Day 34
Yoke Carry – 4x50ft heavier than last week

WOD Notes: TD = 8-15 minutes. OH squat weight should be less than 50% of 1RM (unbroken every round). DB snatches should be light! Scaling for Oh squats = front squats.

10/2/2015 – WOD

Strength
Front Squat – 5×3 @ 82-85%
—1 pause + 1 tempo + 1 normal

Conditioning
Make-up/Skill Day!

Midline – Day 33
Accumulate 3 minutes in a L-Sit/Tuck in the least amount of sets

10/1/2015 – WOD

Strength
Power Snatch + Full Snatch + Hang Snatch – 1 set every 90 sec for 9 minutes @ 70-80%
—You may drop bar between pwr & full snatch.

Conditioning
3 Rounds For Time
10 Power Snatch 155/105#
20 T2B
2 Rope Climb 20ft

Midline – Day 32
Side Plank
1 min max effort @ 100/70# each side
1 min max effort @ 70/40# each side
1 min max effort @ 45/20# each side

WOD Notes: TD = 9-14 minutes. PS weight is about 70% of 1RM PS. Scaling for T2B = 20 knee above hip or 10 cal ski erg. RC scale = 1 lap sled pull arms only (if weather permits) or 12 Strict Pull-ups (use a band that will make it difficult to where you have to break it up into 2 sets).

9/30/2015 – WOD

Strength
Full Clean + 2 Hang Clean + Split Jerk – 4 sets @ 80%+
—all 3 cleans are squat. Go as heavy as you can for complex w/o dropping bar.

Conditioning
For Time
20 Hang Power Clean 205/135#
40 Wall Balls 30/20#
100 Double Unders
15 Hang Power Clean
30 Wall Balls
75 Double Unders
10 Hang Power Clean
20 Wall Balls
50 Double Unders

Midline – Day 31
4 Min AMRAP of Abmat Sit-ups (weighted 45/20#)

WOD Notes: TD = 13-19 minutes. HPC weight is about 70% of 1RM (should have to break it up a few times each round). DU scale = 2x singles. Use a normal WB weight if 30/20# will slow you down too much. Rx’d is 10ft for men/women.

9/29/2015 – WOD

Strength
Bench Press – 5×3 @ 82-85%
—1 pause + 1 tempo + 1 normal

Conditioning
4 Rounds For Time
8 Front Rack Lunges 215/135#
7 Ring Muscle-Ups
Run 400m

Midline – Day 30
Hollow Rock – 3 sets ME
—Record times for all 3 sets

WOD Notes: TD = 12-18 minutes. Lunge weight is around 60% of Front Squat (should be able to get 8 reps unbroken each round, but is challenging). Sub for Ring MU = 4-5 each round or 12 HR Push-ups / 12 Pull-ups.

9/28/2015 – WOD

Strength
Back Squat – 5×3 @ 82-85%
—1 pause + 1 tempo + 1 normal

Conditioning
“OPT Repeatability Test” – (Compare to 7/14/2014)
3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
—Rest 5-6 minutes between rounds.

Midline – Day 29
Weighted Plank
1 set max effort @ 200/115#
1 set max effort @ 155/90#
1 set max effort @ 110/55#
1 set max effort @ 55/25#
—Record times for each set. Rest 2 minutes between set

WOD Notes: The goal of this WOD is to test your ability to recover after each round while giving 100% effort. The range of times from Round 1 to Round 3 is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. Make sure to record times for each round!

Pegboard is up!

9/27/2015 – WOD

Midline – Day 28
4×8 Strict Toes To Bar (tempo)
—sub partner leg raises. One person pushes down on others legs, while the working partner raises legs slowly as possible up/down.

9/26/2015 – WOD

Conditioning
5 Min AMRAP
5 Power Clean 185/125#
3 Ring Muscle-Ups (sub: 6 GI Janes)
—Rest 3 minutes
3 Rounds For Time
10 Push Jerk 185/125#
10 Burpee Box Jump Overs 24/20″
—Rest 3 minutes
For Time
30 DB Snatches (alternating) 80/50#
800m Run

Midline – Day 27
Yoke Carry – 6x50ft
—use a little heavier than 120% of FS

WOD Notes: TD = 3-5 rounds / 5-8 minutes / 5-9 minutes. BB weight is around 65% of both PC & PJ. Approach all of 3 of these WOD’s as sprints. Do not save energy for the next WOD!

9/25/2015 – WOD

Strength
Front Squat – 5×5 (2 Pause + 2 Tempo + 1 Normal) @ 75%

Conditioning
Make-up / Skill Day!

Midline – Day 26
L-Sit (rings) or Tuck Hold – 10×15 sec
—Rest 45 sec between sets