10/23/2015 – WOD
Strength
Back Squat – 20 Min to Work up to a heavy single, then do 3×3 pause @ 80%
Conditioning
Make-up/Skill Day!
Blog
10/22/2015 – WOD
Strength
Halting Snatch + Full Snatch
—5 sets at 80-85%
Conditioning
“Wodapalooza WOD #6 Qualifer”
6 Min AMRAP Ladder
2 Ring MU or 2 GI Janes
2 Squat Snatch 135/95#
4 Ring MU or 4 GI Janes
4 Squat Snatch
6 Ring MU or 6 GI Janes
6 Squat Snatch
*Keep climbing ladder until 6 min is up
—Rest 4 minutes (at 10 min mark)
For Time
400m Sled Drag 90/45#
75 Wall Balls 20/14#
WOD Notes: TD = 30-60 reps / 6-10 minutes. You may power snatch if mobility is limited for full snatches. You should be able to do wall balls in 5 sets at the most (this is a mental test just like monday’s thrusters!).
10/21/2015 – WOD
Strength
Full Clean + Front Squat + Jerk – 5×1 @ 85-90% of 1RM
Conditioning
For Time
6 Clean n Jerk 205/135#
15 C2B Pull-ups
Run 250m
9 Clean n Jerk
20 C2B Pull-ups
Run 400m
12 Clean n Jerk
25 C2B Pull-ups
Run 800m
WOD Notes: TD = 14-20 minutes. CnJ weight is around 65-70% of 1RM (should be quick singles). You may scale C2B to chin over bar.
10/20/2015 – WOD
Strength
Bench Press – 5×5 @ 80%
Conditioning
15 Min AMRAP
10 Strict HSPU (3″/no deficit)
20 Slam Balls 50/35#
30 Cal Row
WOD Notes: TD = 3-5 Rounds. You may kip HSPU if necessary to keep heart rate elevated throughout the workout. Another scaling option = 10 DB Strict presses (should be tough for 10 reps unbroken).
Rage mascots
10/19/2015 – WOD
Strength
Overhead Squat – 20 min to work up to a new 1RM
—If mobility is limited, you may do back squats instead
Conditioning
4 Rounds (interval style)
20 Thrusters 115/75#
20 Lateral Burpees over Bar
—Rest 3 minutes between rounds
WOD Notes: TD = 1-2 minutes / round. Each round is 100% effort, so DO NOT save energy for the later rounds. You should be able to thrusters unbroken every round with relative ease, except for the 3rd or 4th round.
Evan – 200# OHS
10/17/2015 – WOD
Conditioning
For Time
20 Power Snatches 135/95#
12 Strict C2B Pull-ups
50 Lateral Burpees over Bar
12 Strict C2B Pull-ups
100 Wall Balls 20/14#
12 Strict C2B Pull-ups
200 Double Unders
WOD Notes: TD = 15-21 minutes. PS weight is 60% of 1RM PS (you should be able to move through these quickly – 2 minutes or less). Use a band for pull-ups if you can’t do any strict (no kipping). Scaling for DU = 400 singles.
Eric & Dan getting their flex on!
10/15/2015 – WOD
Strength
Power Snatch + Hang Power Snatch + Full Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 80% of 1RM Pwr Snatch & work up to a heavy complex.
Conditioning
16 Min EMOM
Min 1 – 20 KB Swings 70/53#
Min 2 – 2 Rope Climbs 20ft
Min 3 – Ski Erg 15/10 cal or Air Dyne
Min 4 – 15 T2B
WOD Notes: If you cannot perform the designated reps in each minute, that’s fine just get as many reps as possible in that minute. Larger classes will start at different stations. Scaling for RC = 10 Strict Pull-ups or 15 Ring Rows. Scaling for T2B = 20 Sit-ups.
Bonnie – 400m run during WOD 2
10/14/2015 – WOD
Strength
Cluster + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes.
—Start @ 90% of cluster & go as heavy as cluster allows. Push jerk & Split Jerk are there to work on technique.
Conditioning
20 Min AMRAP
5 Power Clean 185/125#
6 Front Rack Lunges 185/125#
5 Push Jerk 185/125#
15 Cal Row
WOD Notes: TD = 6-9 rounds. Use same weight for all 3 movements. Should be around 65% of 1RM PC. You should be able to go right to the jerks after the lunges without dropping bar.
2015 Lumber Games!
10/13/2015 – WOD
Strength
Bench Press – 4×8 @ 75%
Conditioning
10 Min AMRAP
5 Overhead Squats 115/75#
5 Bar Facing Burpees
10 Overhead Squats
10 Bar Facing Burpees
15 Overhead Squats
15 Bar Facing Burpees
20 Overhead Squats
20 Bar Facing Burpees
25 Overhead Squats
25 Bar Facing Burpees
***Start back over at 5 if you finish the round of 25. Score = total reps
WOD Notes: TD = 1+round. OHS weight is light to where you can do each set unbroken. If mobility is limited, you can do front squats.
