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9/24/2015 – WOD

Strength
Snatch – 15 min to work up to a heavy single

Conditioning
“Wedding WOD” (Dianne, Henry, Tina, & Bri)
Complete With a Partner the following for time:
60 Power Snatches 135/95#
300 Double Unders
60 Thrusters 135/95#
100 C2B Pull-ups
60 Overhead Lunges 135/95#
50 Double Dutch Burpees (50 each)
1K Row

Midline – Day 25
Side Plank – 8×40 sec (100/60# on hip)
—rest 40 sec between sets. Same weight as last week, but this is 10 sec longer. 4 sets each side.

WOD Notes: TD = 25-35 minutes. Try to partner up with someone who is similar in ability level, so that you can use same weight on the barbell. You must switch every 5 snatches & thrusters. You must switch every 10 Lunges. You may split up the DU & pull-ups anyway you’d like. Each partner will row 500m all out!

Reminder: There is no 7pm class tonight. 6pm class will most likely be the most crowded, so partner up and have some fun!

Welcome Thurston, Jess, Rick

9/23/2015 – WOD

Strength
Clean – 15 Min To work up to a heavy single

Conditioning
15 Min AMRAP
5 Squat Clean 225/145#
15 T2B
20 Cal Row

Midline – Day 24
4×10 GHD Sit-ups (tempo 15/5#)

WOD Notes: TD = 4-7 rounds. Clean weight is around 70% of 1RM. Scaling for t2b = 15 knee above hip or 8 cal ski erg. 

9/22/2015 – WOD

Strength
Bench Press – 5×5 (2 Pause + 2 Tempo + 1 Normal) @ 75%

Conditioning
4 Rounds For Time
10 Deadlifts 255/165#
2 Rope Climb 20ft
50 ft Handstand Walk or 4 Wall Climbs
—Rest 5 minutes
400m Sled Drag For Time 90/60# (compare to last week)

Midline – Day 23
Hollow Rock – 3 Rounds: 1 min on / 30 sec off

WOD Notes: TD = 8-14 minutes. DL weight is 55% of 1RM (relatively light – should be able to touch n go most reps). RC scale = climb to 15ft or 1 lap sled pull with arms only + 5 cal ski erg. Handstand walk or wall climb is considered Rx, so specify which movement you did when recording time. You may scale # of WC if 4 is too many.

Reminder: There is no 7pm class this Thursday! The Wedding Partner WOD is Thursday at 6pm!

9/21/2015 – WOD

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

Conditioning
For Time
100 Wall Balls 30/20#
50 GI Janes
Run 1 Mile

Midline – Day 22
10×20 sec weighted plank (190/115#)
—heavier than last week. Rest 60 sec between sets

WOD Notes: TD = 17-25 minutes. You should be able to do at least sets of 10 on the WB (if you can’t do that with a heavier ball, stick with WB weight you normally use). Goal is to be finished WB in 5-6 minutes. For GI Janes, try to use bar just above reach.

Who will be next?

9/20/2015 – WOD

Midline – Day 21
Strict Toes To Bar – 4×10
—avoid a back swing. Have someone stand behind you if possible. Scale reps or do 2x knee raises with legs as straight as possible.

9/19/2015 – WOD

Conditioning 
2 Rounds For Time
40 Burpees
30 Thrusters 95/65#
40 KB Swings 70/53#
30 T2B

Midline – Day 20
Front Rack Carry – 5x50ft @ 120% of FS
—use a little heavier than last week

WOD Notes: TD = 15-21 minutes. You may cut the reps in half and do 4 rounds for time if you want to be able to keep moving (mainly bc of t2b…20/15/20/15). Thruster weight is light. 

***Open gym tomorrow from 1-3pm***

9/18/2015 – WOD

Strength
Front Squat – (1 pause + 2 tempo + 1 normal tempo) 5×4 @ 80%
—Pause in bottom for 2 sec. 5 sec count down for tempo.

Conditioning 
Make-up / Skill Day!

Midline – Day 19
L-Sit (rings) or Tuck Hold – 8×20 sec 
—Rest 60 sec between

9/17/2015 – WOD

Strength
5 sets – Halting Snatch + Full Snatch @ 80-85-%

Conditioning 
For Time
15 Strict Pull-ups
15 Power Snatches 135/95#
Run 800m
12 Strict C2B Pull-ups
12 Squat Snatches 135/95#
Run 400m
9 Ring Muscle-ups
9 Power Snatches 135/95#
Run 250m

Midline – Day 18
Side Plank – 8×30 sec (100/60# on hip)
—rest 60 sec between sets, heavier than last week. Use plates instead of DB. 4 sets each side.

WOD Notes: TD = 15-21 minutes. Scaling for ring MU = 15 Gi janes. Notice it’s squat snatches the middle round, however do power snatches if mobility is limited.

9/16/2015 – WOD

Strength
5 sets – 1 halting clean + 1 push jerk + 1 split jerk @ 80-85%
—Halting clean = pause slightly below knee on 1st pull.

Conditioning
12 Min AMRAP
1 BB Complex 205/135#
40 Double Unders
1 Rope Climb 20ft
—Rest 5 minutes
400m Sled Drag For Time 90/60#

*BB Complex = deadlift + sq clean + hang sq clean + front squat + jerk

Midline – Day 17
4×12 GHD Sit-ups (tempo) or 4×20 Ab Mat weighted (60/35#)
—5 sec count down / 5 sec count up. Make sure knees are slightly bent on the way down. Extend leg as you start to sit up.

WOD Notes: TD =4-7 rounds & 3-6 minutes on sled drag. Use 65% of CnJ. Scaling for DU = 80 singles. Scaling for RC = 1 lap sled pull or 6 strict pull-ups.

9/15/2015 – WOD

Strength
Bench Press – 6×4 (1 pause + 2 tempo + 1 normal) @ 75%
—Pause for 2 sec on chest. 5 sec count down for tempo.

Conditioning
3 Rounds For Time
10 Overhead Squats 185/125#
15 Strict HSPU
40 Cal Row

Midline – Day 16
Hollow Rock – 4 Rounds: 40 sec on / 20 sec off

WOD Notes: TD = 10-16 minutes. If rower isn’t available, you can run 400m each round instead.  Scaling for HSPU = kipping HSPU or 15 strict DB presses (heavy to where you have to break them up once). OH Squat weight is about 60% of 1RM. You may do Front Squats if mobility is limited for OHS.