Strength
Clean + push jerk + split jerk – 7 sets @ 80-90%
Conditioning
3 Rounds For Time
10 Power Cleans (80%)
30 Wall Balls 30/20#
600m Run
WOD Notes: TD = 15-22 minutes. PC are fairly heavy in this WOD, so focus on a good setup and do singles. The run is past the “Eggs Sign” as you go around the corner there is a blue line on the ground/curb.
Pull-up Challenge – Day 3
2×8 – Strict C2B
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)
Strength
Bench Press – Quickly work up to a heavy single (95%+), then 3×10 @ 75%
Conditioning
“ECC Qualifier Week 1″ – WOD #2
4 Rounds For Time
30/25 Cal Row
15 Burpees Over Rower
—Rest 5 minutes
For Time
400m Sled Drag 45/25#
400m Run
WOD Notes: TD = 8-14 min & 3:30-6 min. Guys will row 30 cals & girls will row 25 cals. You may do Burpees laterally and you must reset monitor to “0” each round.
Pull-up Challenge – Day 2
1×10 Strict C2B Pull-ups or accumulate 10 reps in the least amount of sets possible.
—Advanced = Weighted (heavy as possible for 10)
What is Ross doing?!
Strength
Back Squat – 3×10 @ 70%, 75%, 80%
Conditioning
5 Rounds For Time
10 Overhead Squats 145/100#
1 Rope Climb 20ft
50 Double Unders
Pull-Up Challenge – “Day 1 – Test Day”
1 set Max Effort Strict Pull-ups
—If you cannot do a strict PU, use a band that you can get 10-15 reps unbroken
WOD Notes: TD = 7-13 minutes. OH squat is around 50% of 1RM (should be unbroken every round). RC scale = 3 up/downs arms only or 8 cal ski erg. DU scale = 100 singles.
Announcement: We will be doing a 4-week Strict Pull-up challenge starting today! It will be a linear progression where the sets (volume) increase a little each day & week. Everyone is encouraged to participate especially those who want to get their first unassisted strict pull-up. All ability levels will be able to participate.
Halloween WOD
Conditioning
For Time
30 Burpees
5 Ring Muscle-Ups (sub: 8 GI Janes)
150 Double Unders
5 Ring Muscle-Ups
60 Cal Row
5 Ring Muscle-Ups
60 Thrusters 95/65#
5 Ring Muscle-Ups
30 Burpees
WOD Notes: TD = 15-25 minutes. DU scale = 300 singles. Thruster weight should be light (think CF Open) to where you can do 10-15 reps at a time.
Reminder: Wear your costumes. Those who wear costumes will have a chance winning some random stuff!
Strength
Front Squat – 20 min to find a 5RM, 4RM, 3RM, 2RM, 1RM
—These sets should heavy as possible without failing. Increase a little each set.
Conditioning
Make-up/Skill Day!
Reminder: Halloween WOD this Saturday! You must wear a costume to WOD in!
Strength
Hang Power Snatch + Hang Sq Snatch – 1 EMOM For 8 minutes
—Start @ 75% of max snatch & work up to 85% by the end. Try to hang on for both reps.
Conditioning
4 Rounds For Time
8 Hang Power Snatch 155/105#
15 C2B Pull-ups (5 Strict + 10 Kipping)
Run 400m
WOD Notes: TD = 12-18 minutes. HPS weight should be around 72-75% of 1RM hang power snatch (may have to break up it up once during later rounds). Give yourself a 90 sec time cap for the pull-ups each round & use a band if you cannot do an unassisted pull-up.
Reminder: Halloween WOD this Saturday! You must wear a costume to WOD in!
Henry with 220# snatch!
Strength
Clean n Jerk (full) – 1 EMOM for 10 Minutes.
—Start @ 75% & work up to 95% by the end.
Conditioning
For Time
30 Squat Clean 185/125#
60 KB Swings 70/53#
90 Cal Row
WOD Notes: TD = 13-19 minutes. SC weight = 57-60% of 1RM (should all be quick singles. Do not touch n go). Try to do sets of 15 reps on the kB swings.
name this Rage dog
Strength
Bench Press – 15 min to work up to a 5RM, 4RM, 3RM, 2RM, 1RM
Conditioning
12 Min AMRAP
7 Push Press 165/105#
10 Box Jumps 30/24″
15 T2B
WOD Notes: TD = 5-8 rounds. Jerks are not allowed. PP weight is around 65% of 1RM PP or thruster (try to get all 7 unbroken). You may do step-ups instead of box jumps or use a lower box. T2B scale = 15 knee above hips or 8 cal ski erg.
Rage will miss you Melissa & Andy!
Strength
Back Squat – 20 min to find a 5RM, 4RM, 3RM, 2RM, 1RM
—These sets should heavy as possible without failing. Increase a little each set.
Conditioning
EMOM for 20 Minutes
ODD = 15 Wall Balls 30/20# to 10ft
EVEN = 15 Burpees
Midline
GHD Sit-up Hold – Accumulate 3 minutes (weighted)
WOD Notes: The goal is to finish all reps within minute for all 20 minutes. However, most of you will have to scale the reps on the burpees or the weight of the ball to achieve the desired effect. Advanced athletes should only attempt this RX’d. Intermediate should scale to 15/12. Novice should scale to 15/10. All athletes should try to do the 15 WB.
Conditioning
For Time
50 Double Unders
1 Rope Climb 20ft
50 Deadlifts 185/125#
50 Double Unders
1 Rope Climb 20ft
30 Front Rack Lunges 185/125#
50 Double Unders
1 Rope Climb 20ft
20 Hang Power Cleans 185/125#
50 Double Unders
1 Rope Climb 20ft
WOD Notes: TD = 15-21 minutes. You same weight for all 3 barbell movements. Should be less than 50% of deadlift. DU scale = 100 singles. RC scale = 8 strict pull-ups or 12 ring rows.
