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5/5/2015 – WOD

Strength
BB Complex – (1 cluster + 1 sq clean + 1 front squat + 1 jerk)
—1 every 2 minutes for 10 minutes. 6 lifts total. Start at 70% of CnJ.

Conditioning
For Time
6 Clean n Jerks 185/115#
1 Rope Climb 20ft
250m Run
9 Clean n Jerks 185/115#
2 Rope Climbs 20ft
400m Run
12 Clean n Jerks 185/115#
3 Rope Climbs 20ft
800m Run

Midline
4xME L-Sit or Tuck on parallettes

WOD Notes: TD = 12-17 minutes. CnJ weight should be 60% of CnJ max (you don’t have to squat these). Scaling for RC are pulling the sled with arms only or 5 strict C2B pull-ups / RC. 
6pm class doing work on the ropes!

5/4/2015 – WOD

Strength
Back Squat – 7×3 (pause – hold bottom for 1 sec)
—Week 3. All sets should be heavier than last week. Work up to a 3RM.

Conditioning
For Time
30 DB Hang Squat Cleans 70/45#
50 Burpee Box Jump Overs 24/20″
1k Row

WOD Notes: TD = 10-15 minutes. Pick a DB that you can get through the HSC in 3-4 sets (shouldn’t take more than 4 minutes). You don’t have to face the box for the burpee box jump overs. We will have rowers set-up outside since it’s supposed to be really nice out! 

5/2/2015 – WOD

Conditioning
For Time
200 Double Unders
50 Burpees
40 Thrusters 115/75#
30 Overhead Lunges 115/75#
1200m Run

WOD Notes: TD = 15-20 minutes. DU scale = 400 singles. You may scale OH lunges to front rack lunges if OH mobility is limited, but go a little heavier than your thruster weight if you choose that option. Thrusters should be able to be completed in 2-3 sets.  

5/1/2015 – WOD

Strength
Front Squat – 6×4 (pause – hold bottom for 1 sec)
—Week 2. All sets should be heavier than last week. Work up to a 4RM.

Condtioning
Make-Up Day! You can also use the time after completing the squats to work on any skills. If you didn’t miss a day, here’s your workout.

Prowler Push
a) Work up to a heavy lap (60ft – length of Rage)
b) Do 1 lap EMOM for 10 minutes @ 60% of what you got in part A. Move your feet fast!!

Announcement: I will be putting in another order with About Time Protein. Please let me know if you want any specific flavor of protein powder.

4/30/2015 – WOD

Strength
a) Bench Press – 4×6 (heavier than last week)
b) Strict C2B Pull-ups – 3×10
—Alternate between the 2 movements with about 1-2 min rest between sets.

Conditioning
For Time
200m Sled Drag 100/45#
15 Ring Muscle-Ups
200m Sled Drag 100/45#
30 C2B Pull-ups
200m Sled Drag 100/45#
50 KB Swings 70/53#

WOD Notes: TD = 13-18 min. Sled Drag is to the entrance of first parking lot as you go up the hill before the fire hydrant then turnaround. You may scale Ring MU to 5-8 reps (3 min time cap) or do 30 slam balls if you were here everyday this week or 30 burpees if you missed yesterday.  

4/29/2015 – WOD

Strength
Snatch – (low hang power + low hang squat) – 1 every 90 sec for 9 minutes
—Start @ 75% of 1RM & work up to a heavy complex.

Conditioning
15 Min AMRAP
1 Legless Rope Climb 15ft
5 Squat Snatches (70% of 1RM)
12 Bar Facing Burpees

Assistance
4×12 GHD Back Extensions (weighted)

WOD Notes: Scaling for “legless” is climbing the rope with legs to 20ft or 1 lap sled pull with arms only (heavy). You may scale squat snatches to power snatches if overhead mobility is limited.  

4/28/2015 – WOD

Strength
BB Complex (hng pwr clean + hng squat clean + jerk) – 1 every 30 sec for 9 minutes
—7 sets. Start @ 75% of 1RM CnJ & work up to a heavy complex.

Conditioning
5 Rounds For Time
5 Power Clean (80% of 1RM)
50ft Handstand Walk
Run 250m

WOD Notes: PC weight should be a little heavier than you used in last weeks WOD. Handstand walk is from the pull-up rig to the front of the lifting platform. You may scale it by doing 3 Wall Climbs each round (start at bottom of push-up, nose to the wall, return to bottom of push-up). TD = 12-17 minutes.   Ally relaxing after a good workout 

4/27/2015 – WOD

Strength
Back Squat – 6×4 (pause – hold bottom for 1 sec)
—Week 2. All sets should be heavier than last week. Work up to a 4RM.

Conditioning
For Time – “Jackie’s Step Sister”
1000m Row
50 Wall Balls 30/20#
30 T2B

Extra Work
Tire Flips – 2×1 min AMRAP

WOD Notes: Time Domain for this WOD is 7-12 minutes. Row should be done at around 90% effort, so that you have energy to push through the wall balls quick (no more than 2 sets). Scaling for T2B are 60 Sit-ups.  

4/25/2015 – WOD

Conditioning
1-2-3-4-5-4-3-2-1 Reps of:
Cluster 185/115#
Ring Muscle-Ups (scale = 2x GI Janes)
***Run 1200m immediately after last round

WOD Notes: Cluster = Squat clean thruster. Use 70% of 1RM Thruster or Push Press. If you don’t have MU, you will do double the amount of GI Janes. The Run will be an 800m loop followed by a 400m.  

4/24/2015 – WOD

Strength 
Front Squat –  (pause – hold bottom for 1 sec) – 5×5
—Week 1. Start @ 70% & work up to a heavy 5 rep

Conditioning
Make-Up Day! You can also use this time to work on any skills you want to improve. If you didn’t miss a day this week you can do this (except for 5:30am class since it will be too cold).

12 Min EMOM
ODD = 1 Lap Heavy Prowler Push (should take 12-15 sec) or 20 sec Air Dyne all out!
EVEN = 5 Tire Flips