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9/14/2015 – WOD

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

Conditioning
4 Min AMRAP
10 KB Swings 70/53#
10 Box Jumps 24/20″
10 Burpees
—Rest 3 minutes. Repeat for 3 total rounds (12 min total)

Midline – Day 15
8×30 sec weighted plank (155/90#)
—heavier than last week. Rest 90 sec

WOD Notes: TD = 2-4 rounds for each set. I want you to approach this WOD as if it were only 1 “4 min amrap”. This means to go 100% on the first one and hang on for the remaining 2 “4 min amraps”. You should not be getting more reps on the 2nd or 3rd amrap. You will record 3 separate scores (total reps for each 4 min amrap).

9/13/2015 – WOD

Midline – Day 14
Leg Raises – 5×12 (tempo) 15/5# DB
—lower legs as slowly as possibly from the top of each rep. Lay on a bench or ground and keep legs straight.

9/12/2015 – WOD

Conditioning
3 Rounds For Time
30 Wall Balls 30/20#
20 C2B Pull-ups
10 Overhead Lunges 175/115#
—Rest 5 minutes
For Time
40 Bar Facing Burpees
Run 800m

Midline – Day 13
Front Rack Carry – 5x50ft @ 115% of FS
—use a little heavier than last week

WOD Notes: TD = 9-15 min & 5-10 minutes. OH lunge weight should be heavy for 10 steps. Walk them if there is room. Record 2 separate times.

9/11/2015 – WOD 

Strength
Front Squat – 4×2 @ 90%, 2×1 @ 95%

Conditioning
Make-up/Skill Day!

Midline – Day 12
L-Sit (paralletes) or Tuck Hold – 8×20 sec 
—Rest 60 sec between

9/10/2015 – WOD

Strength
5 sets – Power Snatch + Full Snatch @ 85-90%
—Drop bar between reps

Conditioning
10 Rounds For Time
6 DB Snatch (alternating) 70/45#
9 T2B
25 Double Unders

Midline – Day 11
Side Plank – 6×45 sec (70/40# on hip)
—heavier than last week. Rest 90 sec. 3 sets each side.

WOD Notes: TD = 11-17 minutes. Set up equipment so that you don’t have to walk far between movements. DB snatch weight is light to where you should be able to muscle snatch majority of reps. Scaling for DU = 50 singles. Scaling for T2B = 5-7 reps or 5 cal ski erg each round.

9/9/2015 – WOD

Strength
5 Sets – Power Clean + Full Clean + Split Jerk – @ 85%+ of CnJ
—Drop bar after power clean.

Conditioning
For Time
15 Squat Cleans 205/135#
3 Rope Climbs 20ft
Run 1200m
3 Rope Climbs 20ft
15 Squat Cleans 205/135#

Midline – Day 10
4×25 Ab Mat Weighted Sit-ups (55/30# heavier than last wk)

WOD Notes: TD = 13-19 minutes. SC weight is around 63-65% of 1RM clean. RC scale = 1 lap sled pull arms only + 10 cal ski erg. The run is the 800m loop but run to stop sign on Lucon Rd, then back to the 400m mark. You should be able to do quick singles on the cleans.

9/8/2015 – WOD

Strength
Bench Press – 6×4 @ 85%

Conditioning
3 Rounds For Time
10 Ring Muscle-ups
12 Deadlifts 295/185#
500m Row

Midline – Day 9
Hollow Rock – 6 Rounds of 30 sec on / 15 sec off

WOD Notes: TD = 11-16 minutes. Scaling for MU = 10 GI Janes or 15 HR Push-ups/15 C2B PU. DL weight is around 62% of 1RM (you should be able to move consistently through them, while maintaining neutral spine). 

9/7/2015 – WOD

Strength
Back Squat – 4×2 @ 90%, 2×1 @ 95%

Conditioning
“Kalsu” – 100 Thrusters For Time 135/85#
*5 burpees at the top of each min

Midline – Day 8
6×45 sec weighted plank (110/50#)
—heavier than last week. Rest 90 sec.

WOD Notes: There is a 20 min time cap on this WOD. TD = 12-20 minutes. You may scale the # of burpees to 3 each minute if 5 will take over 30 sec each round. 

Reminder: 9am & 10am classes only with Open Gym 11-2pm.

9/6/2015 – WOD

Midline – Day 7
5×20 – Leg Raises (weighted 15/5#)
—lay on a bench with hips at the edge. Put DB in between feet as you bring legs straight up. Stop at parallel each rep.

Reminder: Labor Day Schedule is 9am & 10am classes only with open gym from 11-2pm.

9/5/2015 – WOD

Conditioning
For Time
30 KB Swings 70/53#
30 Burpee Box Jumps 24/20″
30 T2B
800m Sled Drag 45/25#
30 T2B
30 Burpee Box Jumps 24/20″
30 KB Swings 70/53#

Midline – Day 6
Front Rack Carry – 6x50ft @ 110% of FS 
—Rest 90 sec between. Walk slow, stay under control. Sub buddy carry if you can’t make it in.

WOD Notes: TD = 15-25 minutes. You should be able to alternate between running/walking on sled drag. You should not be walking the entire 800m!