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6/26/2015 – WOD

Strength
Front Squat – 5×5 @ 80%

Conditioning
Make-up / Skill Day!

Reminder: Tomorrow is the Clean n Jerk Clinic from 11:30am-1pm. There are still plenty of spots left. It’s $20 for members & $30 for non-members.

6/25/2015 – WOD

Strength
Bench Press – 3 sets Max Reps @ 70%
—Aim for 12-15 reps each set

Conditioning
10 Rounds (interval style)
6 Strict C2B Pull-ups
8 Slam Balls 50/35#
Sprint 125 yards
—Use the walk back as your rest time

WOD Notes: Each round is 95%+ effort (under 60 sec/round). You may mix C2B & Chin over bar pull-ups if 6 is too many to do unbroken. Choose band that will be difficult for 6 reps each round. You should be sprinting all out up the hill to the fire hydrant. You will use the walk back as your rest time. Don’t worry about recording exact times for this WOD.

Reminder: This Saturday June 27th is the Clean n Jerk Clinic from 11:30am-1pm. There are still plenty of spots left. It’s $20 for members & $30 for non-members. 
 Joe setting up before snatching

6/24/2015 – WOD

Strength
Snatch – 15 Min to work up to a heavy single (95%+)
—Beginners will stay light & work on technique

Conditioning
4 Rounds For Time
15 Overhead Squat 135/95#
15 T2B
400m Run

Assistance
Snatch Grip RDL – 4×6 @ 115% of Snatch

WOD Notes: TD = 12-17 minutes. If overhead mobility is limited, do front squats instead. OHS weight is a little less than 50% of 1RM. You should be able to do all 4 rounds unbroken. Scaling for T2B = scale # of reps or hang leg raises with legs straight out. 

6/23/2015 – WOD

Strength
Clean n Jerk – 15 Min To Work up to a heavy double
—6 sets total. Start @ 80% & work up to a heavy double. Don’t touch n go.

Conditioning
For Time
40 KB Swings 70/53#
20 HSPU (5″/2″ Deficit)
1200m Row
20 HSPU
40 KB Swings

Midline
3×60 sec – Weighted Plank

WOD Notes: TD = 11-16 minutes. HSPU deficit = (2) 45’s + (1) 25 surrounding an abmat for men & (1) 45 + (1) 25 for women. Scale deficit if you won’t be able to knock out each set of 20 in less than 2 minutes. You may also do 20 DB Push Press instead of HSPU.  

6/22/2015 – WOD

Strength
Back Squat – 5×5 @ 85%

Conditioning
10 Minute AMRAP – “Granite Games Qualifer WOD #1”
5 Hang Squat Cleans 155/105#
7 Bar Facing Burpees
—Rest 5 minutes
250m Sled Drag For Time 100/45#

WOD Notes: TD = 7+ Rounds. Record total reps (each round = 12 reps). HSC weight should be around 55% of 1RM full clean. You must jump off 2 feet and land on 2 feet for the bar facing burpees. Goal is to walk very fast or run the entire time for the sled drag.  

6/20/2015 – WOD

Conditioning
20 Min AMRAP
6 power clean 165/105#
6 front squat 165/105#
6 front rack lunges 165/105#
1 Rope climb 20ft
40 Double Unders
Run 250m

WOD Notes: TD = 4-5 Rounds. Same weight should be used for all 3 BB movements. Use around 50% of front squat. Scaling for RC = 1 lap sled pull with arms or 7 Strict Pull-ups. Scaling for DU = 100 singles.

Reminder: Snatch Clinic is today from 11:30-1pm. There are spots are still open. Please try to come to the 9am or 10am class. If you come to open gym, please try to stay outside while the clinic is going on. 

6/19/2015 – WOD

Strength
Front Squat – 4×6 @ 80% + 1 rep (15 sec pause) @ 75%

Conditioning
Make-up/Skill Day! If you didn’t miss a day this week, I’d recommend using some odd objects (tire flips, prowler push, farmers carry, ski erg, etc.)

Reminder: Snatch Clinic is tomorrow from 11:30am-1pm. Cost is $20. I highly recommend it to those who missed the first time through. You will go through a series of drills using light weights & will get individual attention.

6/18/2015 – WOD

Strength
EMOM For 10 Minutes
ODD = Bench Press – 5×5 @ 75%
EVEN = Deadlift – 5×3 @ 80%
—If you can’t stay on pace for the EMOM that’s fine, just make sure you set-up properly for each DL. Try to partner up with someone who is similar in strength. so that your not constantly changing weights. 

Conditioning
8 Min AMRAP
2 DB Snatch (alternating) 70/45#
3 T2B
4 DB Snatch (alternating) 70/45#
6 T2B
6 DB Snatch (alternating) 70/45#
9 T2B
8 DB Snatch (alternating) 70/45#
12 T2B
10 DB Snatch (alternating) 70/45#
15 T2B
***Once you finish 15 T2B, start over with 2 DB Snatch/3 T2B. Score = total reps

WOD Notes: TD = 1-2 Rounds. DB Snatches are supposed to be light, so use weight accordingly. Scaling for T2B = hanging leg raises (knees above hip crease).

Reminder: Snatch Clinic is this Saturday from 11:30am-1pm. Cost is $20. I highly recommend it to those who missed the first time through. You will go through a series of drills using light weights & will get individual attention.  

6/17/2015 – WOD

Strength
Snatch – 2 EMOM for 8 Minutes
—Start @ 75% & work up to a heavy double

Conditioning
For Time
7 Power Snatches (77%)
100 Wall Balls 20/14#
7 Power Snatches
50 Burpee Box Jump Overs 24/20″
7 Power Snatches
1 Mile Run

WOD Notes: TD = 18-25 minutes. Power Snatches should somewhat heavy, but you should be able to maintain technique. Be sure to pace yourself throughout the WOD & maintain a pace you can hold for 20+ minutes. 

6/16/2015 – WOD

Strength
Clean Complex – 6x (1 above knee + 1 below knee + 1 ground + 1 Jerk)
—All sets between 75-85% of CnJ. Squat all 3 reps.

Conditioning
5 Rounds (interval style)
1 Round of “DT” 155/105#
3 Wall Climbs
20 Cal Row
—Rest 90 sec between rounds

WOD Notes: 1 rd of DT = 12 DL + 9 Hang Power Clean + 6 Push Jerks. Each round is 95%+ effort! Rx for WC = nose to the wall. You may scale them by climbing as high as you feel comfortable (or 10 burpees), but try to walk hands back out to the push-up position. Subtract 6 minutes from your total time.