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5/21/2014 – WOD

Strength
Deadlift – 2 EMOM For 8 Minutes @ 80%+

Conditioning
For Time
5 Deadlifts 315/205lb
50 Burpees
5 Deadlifts 315/205lb
100 Wall Balls 20/14lb
5 Deadlifts 315/205lb
200 Double Unders
5 Deadlifts 315/205lb
1000m Row

WOD Notes: DL weight should be 67% of 1RM. Rx’d is black line for men & women for WB. Scaling for DU is 400 singles.

Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5:30am & 5pm classes only, Saturday – Closed

5/20/2014 – WOD

Strength
Push Press – 6×2
—Start @ 85% & work up to a heavy double

Conditioning
6 Rounds For Time
5 Power Clean 225/135lb
5 HSPU (Strict) 6/3″ Deficit
Run 250m

WOD Notes: PC weight is 77% of 1RM. No kipping is allowed on the HSPU. You may use an uprise (abmat) to scale them or do 5 push presses @ 75% of 1RM.

Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5:30am & 5pm classes only, Saturday – Closed

5/19/2014 – WOD

Strength
Back Squat – 4×4 @ 85%+

Conditioning
21-15-9
Front Rack Lunges 185/115lb
KB Swings 70/53lb
Burpee Box Jump Overs 24/20″

Midline
3 sets max effort GHD Sit-up Hold or Plank

WOD Notes: Lunge weight should be 55% of 1RM Front Squat (should have to break up round of 21). You may face box anyway you’d like and jump over anyway you want.

Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5pm class only (no 5:30am), Saturday – Closed

5/17/2014 – WOD

Strength
Thruster – 10 min to work up to a heavy 1RM

Conditioning
For Time
60 Bar Facing Burpees
30 Thrusters 155/105lb
800m Run

WOD Notes: You must complete reps of each movement before moving on. You may not partition reps into rounds. You should have to break thruster up into multiple sets (3-4), so don’t go too light to where you can knock them out in 1-2 sets.

Announcement: Rage tanks are in! Please bring in $23 when you pick them up!

5/16/2014 – WOD

Strength
a) Front Squat – 5×5
—Start @ 80% & work up to a heavy 5RM
b) Romanian DL – 5×5 (heavy)
—Use 65%+ of your 1RM DL

Conditioning
Make-Up Day! You may do a WOD that you missed this week or work on any skills that you want to improve.

Announcement: There will be some schedule changes next week (Thurs, Fri, Sat) due to the Mid Atlantic Regional Competition. Stay tuned for details.

5/15/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = Heavy Prowler Pushes 60ft (500+/300+lb)
EVEN =  6 Strict C2B Pull-ups

Conditioning
For Time
Row 50 Calories
2 Rope Climbs 20ft
Row 40 Calories
2 Rope Climbs 20ft
Row 30 Calories
2 Rope Climbs 20ft
Row 20 Calories
2 Rope Climbs 20ft
Row 10 Calories
2 Rope Climbs 20ft

WOD Notes: Scaling for RC are 15ft or pulling sled with arms 2 laps each round.

Great day for rowing outside!

5/14/2014 – WOD

Strength
Clean n Jerk – 2@80%, 2@85%, 2@90%, 2@95%
—Do all the reps at listed percentages.

Conditioning
10 Min AMRAP
8 DB Snatch 70/45lb
8 T2B
8 Wall Balls 30/20lb
—Rest 5 minutes
Tire Flips: 2×1 minute AMRAP
—Rest as much needed between each set

WOD Notes: Scaling for T2B are 15 sit-ups each round. WB Rx’d height is black line for men and gray line for women. Your score is total reps.

5/13/2014 – WOD

Strength
Bench Press – Work up to a heavy 1RM, then do 2 sets of max reps @ 80%

Conditioning
6 Rounds (each round is 95-100% effort)
30 Double Unders (unbroken)
12 Slam Balls 50/35lb
15 Burpees
—Rest 90 sec between rounds

WOD Notes: Scaling for DU are 75 singles. The 30 DU have to be unbroken. If you trip up before 30, you must start over. Make sure to give a consistent effort each round. You should need the rest each round! Subtract 7 1/2 minutes from your time.

5/12/2014 – WOD

Strength
Overhead Squat – 15 min to work up to a 1RM

Conditioning
“Nancy” – Compare to 7/24/2013
5 Rounds For Time
400m Run
15 OHS 95/65lb

Midline
4×12 GHD Sit-ups (slow tempo)

WOD Notes: You may sub back squats for OHS for both Strength & Nancy if you have shoulder issues. Weight should be light where you can do each round unbroken pretty easily.

5/10/2014 – WOD

Conditioning
5 Rounds For Time
5 Deadlifts 315/205lb
10 GI Janes
15 Box Jump Overs 24/20″

WOD Notes: Deadlift weight is 65-70% of 1RM. For the GI Janes, try to choose a bar that is a few inches above your reach.