Strength
Every 2:30 x 5 Sets
a) Clean (full) – 2 reps @ 80%+
b) DB Bench Press – 8 reps (heavy)
Conditioning
For Time
125 Double Unders
50 Wall Balls 20/14# to 10ft
25 Power Cleans 175/115#
50 Wall Balls 20/14# to 10ft
125 Double Unders
WOD Notes: Goal is 12-16 min. DU sub = 60 DU, 200 singles, or 250ft versa. WB should feel light to where you can do them in 1-3 sets. PC = 60% (quick singles).
Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes
Strength
Snatch (full) – 2 Reps Every 75 Sec x 10 Sets @ 75+%
—Goal is no misses, so stay light and work on technique. You may power if you don’t have the OH mobility to squat.
Conditioning
12 Min Clock – 4 Rounds
8 Bar Muscle-ups (sub: 8-12 C2B Pull-ups)
400m Run
***Max Power Snatches in remaining time 135/95# (RX+ = 155/105)
WOD Notes: Record time/# of snatches. You should have at least 1 min to do snatches at the end. Scale run to 250m if you can’t run a 400m in under 2 min even when fatigued.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – 4×25
Strength
Every 3 Min x 5 Sets
a) RDL – 7 Reps @ 67-70% (little heavier than last wk)
b) 30-45 Sec HS Hold (against wall) or 45 Sec HS Walk Practice
—Lower bar until it’s slightly off the ground. Even rounds face the wall for HS Hold. Try to hold for a little longer than last week.
Conditioning
5 RFT
10 Devil Press (extra burpee each rep) 50/35#
20/16 Cal Assault Bike
WOD Notes: Goal is 17-21 min. You will do an extra burpee with hands on DB for the push-up, but you don’t have to stand up with DB or jump. DP will take between 90-120 sec/rd & bike should take 60-75 sec/rd.
Assistance
a) One Arm Alt DB Presses – 5×16 (8 each arm)
b) Glute Ham Raises: 4×10-12 or Banded Leg Curls: 4×15
Strength/Skill
Every 3 Min x 5 Sets
a) Back Squat: 5 Reps (3 Pause + 2 Regular) @ 75%
b) T2B: 8-15 Reps (RX+ = 10 Strict T2B)
—If you don’t have T2B, you will practice hollow/arches & get feet as high as possible. We can give you a lower target to hit.
Conditioning
3 RFT
15 DB Hang Sq Cleans 60/40# (RX+ = 70/50#)
150m Sandbag Carry (on shoulder) 125/80#
25/20 Cal Ski
WOD Notes: Goal is 12-15 min. You should be able to do the Hang Sq Cleans in 1-2 sets each rd.
Assistance
a) Strict Pull-ups (wide grip): 5×8-10 Reps (RX+ = weighted or c2B)
b) Weighted Plank: 6 Sets: 45 sec on / 45 sec off
Conditioning
20 Min AMRAP
20 DB One Arm OH Lunges 70/45# (10R + 10L)
50 Double Unders
15 Push Jerks 165/105#
50 Double Unders
12 Power Cleans 165/105#
WOD Notes: Goal is 4+ rd. You will do 10 steps with the DB in the right arm, then 10 with the left arm. DU sub = 25 DU, 100 singles, or 100ft Versa Climber. Use around 50% for the barbell. You should be able to do the jerks in 2 sets & the PC should be quick singles.
Conditioning
In Memory of Ed Broderick 8/11/2020 (Dave Broderick’s Father)
20 Min Running Clock – 14 Min AMRAP
3 Bar Muscle-ups
26 Cal Row
52 Double Unders
*Remaining 6 Min Find a 1RM Snatch (Dave was 6 years old when his dad signed him up to play football)
Strength
3 Clean n Jerk every 2:30 x 5 Sets @ 75-80%
—You may Power clean the first rep then squat the last 2.
Conditioning
12 Min Clock – 5 RFT
10 DB Bench Press 70/45# (RX+ = 80/50#)
20/16 Cal Row
*Max Thrusters in remaining time 95/65#
WOD Notes: Record Time & # of thrusters. You should have at least 2 minutes on the thrusters at the end (avg 2 min/rd). DB Bench should be unbroken each round & get challenging by round 3-4. Scale cals if you can’t row 20/16 in a minute.
Assistance
a) BB Bicep Curls – 4×12
b) BB Skull Crushers – 4×12
—Use the same weight for both. Slow the tempo down for whatever exercise feels easier.
Strength/Skill
Every 3 Min x 5 Sets
a) Snatch (full) – 3 Reps @ 75%
b) Muscle-ups – 3-6 Reps
—You may do Ring/Bar MU or just practice progressions (Hollow Arch + Pulldown w/ lats/ Jumping MU/etc…)
Conditioning
4 RFT
12 DB Snatches (alternating) 70/45# (RX+ = 80/55#)
Run 400m
WOD Notes: Goal is 9-13 min. You should be able to push the pace on the runs & hold the same splits almost every round. DB should feel a little heavier than normal, but you should be able to cycle through 12 in a row & barely drop under each rep.
Assistance
a) Close Grip Strict Pull-ups – 5×8-10 Reps
b) Weighted Sit-ups – 5×20
Strength
Every 3 Min x 5 Sets
a) RDL – 8 Reps @ 65-67%
b) 30-45 Sec HS Hold (against wall) or 45 Sec HS Walk Practice
—Lower bar until it’s slightly off the ground. Even rounds face the wall for HS Hold.
Conditioning
3 RFT (w/ a partner)
30 Hang Power Clean 185/125# (RX+ = 205/135#)
50 T2B
80/64 Cal Ski
WOD Notes: You may break up the work anyway you’d like but try to do the same amount of work as your partner. HPC = 65% (should feel moderately heavy). T2B sub = toe through rings, scale the # of reps if you can do T2B, or weighted sit-ups. The ski erg should be sprints since you will have built in rest!! You can use towels over your hands if you’re sharing a ski erg with a partner.
Assistance
a) Arnold Presses (2 DB) – 5×8
b) Glute Ham Raises: 4×10-12 or Banded Leg Curls: 4×15
Strength/Skill
a) Back Squat – 6 Reps (3 Pause + 3 regular) @ 70-72%
b) Double Unders – 45 Sec Max Reps
—Superset a/b every 3 minutes x 5 sets.
Conditioning
5 RFT
12 Lateral Burpee Box Jump Overs 24/20″
100 Yard Sandbag/Dball Bearhug Carry 125/80# (RX+ = 150/100#)
15/12 Cal Assault Bike
WOD Notes: Goal is 15-20 min & try to avg 3:30-4 min rds. If it rains, we will stay inside and do 60 sec of marching in place with bag/ball in the bearhug position. The bike should take around 1 min/rd at the most!
Assistance
a) Barbell High Pulls – 5×10 (heavy)
b) Weighted Plank – 30 Sec on / 30 Sec off x 10 sets
