Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×3 @ 85%+
b) Strict Pull-ups (supinated) – 5×6 (3 sec negative)
—Superset a/b every 3 minutes
Conditioning
3 RFT
15 Burpee Box Jump Overs 24/20″ (RX+ = 30/24″)
30 Wall Balls 20/14# to 10ft (RX+ = 30/20#)
400m Run
WOD Notes: Goal is 14-17 min. WB should be done in 1-2 sets each rd.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) DB Bicep Curls – 4×20 (alternating)
Conditioning “40 Min Cap”
For Time w/ a Partner
40/32 Cal Assault Bike
10 Wall Walks (RX+ = 100ft HSW)
10 (Power Clean + Hang Sq Clean + Jerk) 165/105#
80/64 Cal Assault Bike
15 Wall Walks (RX+ = 150ft HSW)
15 (Power Clean + Hang Sq Clean + Jerk) 185/125#
120/96 Cal Assault Bike
20 Wall Walks (RX+ = 200ft HSW)
20 (Power Clean + Hang Sq Clean + Jerk) 225/155#
WOD Notes: Goal is to finish under 40 min cap. You may scale back WW to 8/12/16 by rd if necessary if you plan on climbing all the way up. You can also do 3x Burpees as well for a sub. BB weight = 55/65/75% by round. You may break up the work as needed.
Strength
Snatch – 10×2 @ 75-85%
—1 set every 60 sec x 5, 1 set every 90 sec x 5. Work up to a heavy double by the end.
Conditioning
10 Min AMRAP
10 Overhead Lunges 95/65# (RX+ = 135/95#)
6-8 Strict Pull-ups or 3-5 Bar MU
50 Double Unders or 100ft Versa or 10/8 Cal Bike (if not coming sat)
WOD Notes: Don’t worry about your time today, since this WOD isn’t meant to be super intense and is much shorter than the WOD’s from earlier in the week. If you want to work on kipping pu that’s fine, but do 8-12/rd. You may do Front Rack or Back Rack Lunges if OH mobility is limited as well. Try to get assistance work in as well if time allows.
Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) Lateral & Front Raises – 4×10 each
c) Reverse Flies – 4×15
Strength
a) Deadlift (3″ deficit) – 5×5 @ 75%+ (try for same wt as last wk)
b) Dips (bar or ring) – 5×8 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.
Conditioning
For Time
150m Sled Drag 135/95#
30 Russian KB Swings 88/70#
30/24 Cal Ski
250m Sled Drag 90/60#
40 Russian KB Swings 88/70#
40/32 Cal Ski
400m Sled Drag 45/25#
50 Russian KB Swings 88/70#
50/40 Cal Ski
WOD Notes: Goal is 20-24 min. You should be able to walk very fast or jog slow. Swings should be unbroken the rd of 30 then break up 40 & 50 once or twice. Men sled = (3) 45# plates. Womens sled = 25# + (2) 35# plates.
Assistance
a) Tricep Pushdowns (pulley) – 5×8 (slow eccentric)
b) GHD Sit-ups – 8×10 (weighted)
Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×4 @ 80%+
b) One Arm DB Bent-over Rows (use bench) – 5×8 each arm
—Superset a/b every 3:30. Use same bar if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.
Conditioning
27-21-15-9 Reps of:
DB Thrusters 45/30#
T2B
Cal Row (w = 24-18-12-7)
WOD Notes: Goal is 10-14 min. DB thrusters should be done in 2-3 sets max for the rd of 27/21. The round of 15/9 shoot for unbroken especially rd of 9.
Assistance
a) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
b) Side Plank (weighted) – 6×1 min (3 right + 3 left)
—rest 1 minute after every 2 sets
Strength
2 Cleans + 2 Jerks – 1 Set Every 2 Min x 5
—Start @ 70% & work up to a heavy complex by end. You may drop the first clean or touch n go.
Conditioning
5 Rounds (interval style)
1 Rope Climb 15ft (RX+ = 20ft)
6 Hang Clean n Jerk (increase rd 3 & 5)
1 Rope Climb 15ft (RX+ = 20ft)
12 Bar Facing Burpees
—Rest 1 min between rds
WOD Notes: Goal is 2-2:30/rd. RC sub = 2 heavy pulleys, 5 Strict PU, or 7 Ring Rows. M: 135/165/195#, F: 95/115/125#. You should be able to go unbroken rd 1-4, but maybe have to break up last rd. Try to push the BFB, since you have 1 min of rest, which will go fast especially on rounds that you have to change weights.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Standing DB Alternating Press – 4×20 (wait to bring DB down before you press with other arm)
Conditioning “40 Min Cap”
300/240 Cal Assault Bike For Time w/ Partner
*Starting at 0:00, do 50 Power Snatches 155/105#
*At 10:00 Mark, do 80 Front Rack Lunges 155/105#
*At 20:00 Mark, do 80 BB Bicep Curls 85/45# + 80 DB Skull Crushers 35/15#
*Once you’re finished lunges, you will have remaining time to finish the bike.
WOD Notes: Goal is to have 5+ min to bike first rd, 4+min the 2nd rd, & 15 min+ to finish at the end. Snatches should be quick singles back and forth. Partner A works on bicep curls, while partner B works on DB skull crushers. Take your time on this part and do the reps as strict as possible (should take around 6 min). FRL should be done in sets of 10 & start to feel challenging by the 3rd set.
Strength
Snatch – 6×3 @ 70%-80%
—1 Set Every 1:30. Squat is preferred if you have mobility.
Conditioning
For Time
42 Wall Balls 20/14# to 10/9ft
21 C2B Pull-ups
30 Wall Balls
15 C2B Pull-ups
18 Wall Balls
9 C2B Pull-ups
***15 Laps Dball/Bag Carry (shoulder) 125/80# after each rd of Pull-ups, 400m Run, 300ft versa, or 25/20 Cal Assault Bike (we’re biking sat FYI).
WOD Notes: One lap = 6 mats. Don’t worry about your times today, just move for quality. C2B sub = chin over bar, banded pu, or ring rows. No scaling reps.
Assistance
a) Glute Ham Raises: 5×6 (5 sec eccentric) or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) Lateral/Front/Reverse Raises – 3×12 each
Strength
a) Deadlift – 5×5 @ 75%+
b) DB Bench Press – 5×7 (heavy)
—No touch n go on DL & no pause on the way down like last week.
Conditioning “15 Min Cap”
150/120 Cal Row For Time
***Every 1:30 starting at 0:00 do:
ODD Rd = 8 Burpees
EVEN Rd = 5 Dball over Shoulder 150/100#
WOD Notes: Goal is to try to finish in under 15 minutes, which won’t be an easy task. Score will be total cals if you don’t finish. You should have at least a minute to row each set.
Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) GHD Sit-ups – 6×15 (weighted)
Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×5 @ 70-75%
b) One Arm High Rows (Pulley) – 5×8 (each arm)
—Superset a/b every 3:30. Use same bar if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.
Conditioning
For Time
250m Sled Drag (125m forwards + 125m backwards) 100/70#
50 DB Hang Curls 50/35#
80/65 Cal Ski (RX+ = 100/80)
30 DB Hang Snatches 50/35#
250m Sled Drag (125m forwards + 125m backwards) 100/70#
WOD Notes: Goal is 17-21 minutes. You should be able to jog slow/walk fast on the sled drag (take 2:30-3 min max). DB hang curls/snatches (2 arms) should be done in sets of 10. DB work should take no more than 3 minutes. Ski should take no more than 6 minutes.
Assistance
a) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
b) Tabata Hollow Rocks – 10 Rounds
