10/9/2015 – WOD
Strength
Front Squat – 12 Min to work up to heavy single, then do 4×2 (pause + tempo) @ 85%
Conditioning
Make-Up/Skill Day!
Reminder: Saturday Schedule – 9am Open Gym & 10am class only.
Blog
10/8/2015 – WOD
Strength
3 Position Snatch – Full Snatch + Below Knee + Above Knee
—15 Min To Work up to a heavy complex. Should be between 85-90% of 1RM.
Conditioning
For Time
10 Wall Balls 30/20#
4 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
30 Wall Balls
8 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
10 Wall Balls
4 Ring Muscle-Ups
WOD Notes: TD = 9-16 minutes. You may sub 2x GI Janes instead of Ring Muscle-ups (8/12/16/12/8). You may also scale reps for MU each round to 2/3/4/3/2. Rx for WB = 10 ft for men & women.
Reminder: This Saturday there will only be a 10am class & Open Gym at 9am only.
Upgraded storage area. Thanks Tony & Tighe
10/7/2015 – WOD
Strength
Power Clean + Full Clean + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes
—Start @ 75% & build to a heavy complex. Should be around 85%+ by the end. You may drop bar after power clean.
Conditioning
3 Rounds For Time
2 Rope Climbs 20ft (legless + with legs)
6 Squat Clean n Jerk (70%)
600m Run
WOD Notes: TD = 15-21 minutes. Run is past the “Eggs Sign” right as you start to veer to the left. Scaling for RC = climb with legs 2x or 1 lap sled pull with arms only + 10 cal ski erg.
Announcement: This Saturday there will only be a 10am class & Open Gym at 9am only.
10/6/2015 – WOD
Strength
Bench Press – Work up to a heavy single, then do 2×10 @ 75%
Conditioning
Buy In: 50 Cal Row
5 Rounds
5 Deadlifts 315/205#
10 Bar Facing Burpees
Buy Out: 50 Cal Row
WOD Notes: TD = 11-16 minutes. DL weight is around 65-70% of 1RM (should be able to either touch n go most reps or do quick singles, but shouldn’t be super light). You must jump over bar for the burpees (if you step over that is considered scaling).
10/5/2015 – WOD
Strength
Back Squat – 12 Min to work up to heavy single, then do 4×2 (pause + tempo) @ 85%
Conditioning
“2015 Wodapalooza Qualifier – WOD #2”
12 Min Amrap
12 Thrusters
35 Double Unders
Elite/Rx & Master’s 40-49:
Men: 75 / 95 / 115 / 135 / 155 / 175 / 195 / 215 / 235… etc.
Women: 55 / 65 / 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145… etc.
Intermediate/Scaled/Master’s 50+:
Men: 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145 / 155 / 165… etc.
Women: 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 / 110… etc.
WOD Notes: The goal should be to get through 5-6 different sets of thrusters. You are responsible for changing your weights. DU scale = 70 singles
10/3/2015 – WOD
Conditioning
10-1 reps of:
Overhead Squats 135/95#
Bar Facing Burpees
DB Snatches (alternating) 70/45#
Midline – Day 34
Yoke Carry – 4x50ft heavier than last week
WOD Notes: TD = 8-15 minutes. OH squat weight should be less than 50% of 1RM (unbroken every round). DB snatches should be light! Scaling for Oh squats = front squats.
10/2/2015 – WOD
Strength
Front Squat – 5×3 @ 82-85%
—1 pause + 1 tempo + 1 normal
Conditioning
Make-up/Skill Day!
Midline – Day 33
Accumulate 3 minutes in a L-Sit/Tuck in the least amount of sets
10/1/2015 – WOD
Strength
Power Snatch + Full Snatch + Hang Snatch – 1 set every 90 sec for 9 minutes @ 70-80%
—You may drop bar between pwr & full snatch.
Conditioning
3 Rounds For Time
10 Power Snatch 155/105#
20 T2B
2 Rope Climb 20ft
Midline – Day 32
Side Plank
1 min max effort @ 100/70# each side
1 min max effort @ 70/40# each side
1 min max effort @ 45/20# each side
WOD Notes: TD = 9-14 minutes. PS weight is about 70% of 1RM PS. Scaling for T2B = 20 knee above hip or 10 cal ski erg. RC scale = 1 lap sled pull arms only (if weather permits) or 12 Strict Pull-ups (use a band that will make it difficult to where you have to break it up into 2 sets).
9/30/2015 – WOD
Strength
Full Clean + 2 Hang Clean + Split Jerk – 4 sets @ 80%+
—all 3 cleans are squat. Go as heavy as you can for complex w/o dropping bar.
Conditioning
For Time
20 Hang Power Clean 205/135#
40 Wall Balls 30/20#
100 Double Unders
15 Hang Power Clean
30 Wall Balls
75 Double Unders
10 Hang Power Clean
20 Wall Balls
50 Double Unders
Midline – Day 31
4 Min AMRAP of Abmat Sit-ups (weighted 45/20#)
WOD Notes: TD = 13-19 minutes. HPC weight is about 70% of 1RM (should have to break it up a few times each round). DU scale = 2x singles. Use a normal WB weight if 30/20# will slow you down too much. Rx’d is 10ft for men/women.
9/29/2015 – WOD
Strength
Bench Press – 5×3 @ 82-85%
—1 pause + 1 tempo + 1 normal
Conditioning
4 Rounds For Time
8 Front Rack Lunges 215/135#
7 Ring Muscle-Ups
Run 400m
Midline – Day 30
Hollow Rock – 3 sets ME
—Record times for all 3 sets
WOD Notes: TD = 12-18 minutes. Lunge weight is around 60% of Front Squat (should be able to get 8 reps unbroken each round, but is challenging). Sub for Ring MU = 4-5 each round or 12 HR Push-ups / 12 Pull-ups.
