Strength
Bench Press 5×3 (90% of 1RM)
Conditioning
10-20-30 Reps
Burpee/Toe to Bar
KB Swings 88/53lb
720′ Shuttle Run after each Round (12 Laps inside Rage)
WOD Notes: Burpee should be performed under pull-up rig, so that you can jump right into the toe to bar. The shuttle runs will start on the wall where pull-up rig is and go to the opposite side where rowers are. You must touch the walls each lap.
5pm class
Strength
Back Squat 5×3 (90% of 1RM)
Conditioning
4 Rounds for Time
20 Wall Balls 20/14lb
Row 300m
—Rest 2 minutes when finished the WOD
1 Min AMRAP of Sit-ups
1 Min AMRAP of Burpees
Conditioning
7 Rounds For Time (45 min time cap)
7 Thrusters 135/95lb (55-60% of 1RM)
7 Strict Pull-ups
7 Bar Facing Burpees
1 Rope Climb 20′ (Sub: 15′ climb or 3 up/downs)
250m Run with 20/14lb Med Ball
Matt looking good on the rope climbs
Strength
12 Min To Find 1RM Snatch (can be Squat or Power Snatch)
Conditioning
Every Min on the Min for 12 Min
1 Snatch Complex 155/105lb (65%) (1 power snatch, 1 hang power snatch, 1 hang squat snatch)
3 Box Jumps 36/27″
—Rest 5 min
Row 1000m For Time
WOD Notes: This WOD is very technical, so make sure to scale the weights on the lighter side to work on technique. This WOD is designed for you to work on the 2 positions for the snatch, with a slightly elevated heart rate. It is NOT meant to get you out of breath or leave you lying on the floor gasping for air. However, the 1000m row for time should do just that!
12 Min AMRAP
12 Goblet Squats 70/53lb
12 HR Push-ups
12 Weighted Sit-ups 25/10lb
—Rest 5 min when 12 Min AMRAP is over then:
2 Min AMRAP of Burpees
—Rest 2 min
1 Min Air Dyne Max Calories
5pm class
Strength
10 Min to work up to 90% of 1RM Deadlift
Conditioning
5 Deadlifts 245/165lb. (55% 1RM)
10 Pull-ups
30 Double Unders
10 Deadlifts 245/165lb. (55% 1RM)
15 Pull-ups
40 Double Unders
15 Deadlifts 245/165lb. (55% 1RM)
20 Pull-ups
50 Double Unders
10 Deadlifts 245/165lb. (55% 1RM)
15 Pull-ups
40 Double Unders
5 Deadlifts 245/165lb. (55% 1RM)
10 Pull-ups
30 Double Unders
***Congrats to Tina on getting her first unassisted 3 pull-ups unbroken!
Strength
Shoulder Press 1×5 (80%), 1×3 (85%), 2×2(95%), 3×1 (100%)
Conditioning
4 Rounds For Time
10 Handstand Push-ups (4″ Deficit)
20 KB Swings 70/53lb
400m Row
Chris, Henry, Jeff, Stacey C – Doing HSPU!
Strength
Front Squat 1×5 (80%), 1×3 (85%), 2×2(90%), 3×1 (95-100%)
Conditioning
10 Min AMRAP
4 Hang Squat Clean 195lb/125lb (65-70% of 1RM HSC or 60% of 1RM Front Squat)
8 Lateral Burpee over Bar
12 Knee to Elbow
—Rest 5 min
400m Run ALL OUT for time!
Reminder: I will be ordering WOD Books this week! They are a great resource of keeping track of your WOD’s and will help you achieve your goals. Let me know if you are interested in one.
Conditioning
3 Rounds For Time
30 Wall Balls 20/14lb
25 Burpees
20 Chest to Bar Pullups
800m Run
10am class doing wall balls + Matt
Conditioning
12 Min AMRAP
3 Box Jumps 36/27″
6 Strict Press 95/65lb (45%-50% of 1RM)
9 Ring Rows
***Top of every minute do 2 tire flips for men/1 tire flip for female. Flip it with a partner 2x if you are unable to flip on your own (Scale = 3 burpees)
Stacey T. laughing at Candy’s comments on the whiteboard!
