Conditioning
10 Min AMRAP (w/ a partner)
ODD = Max Feet on Versa Climber
Even = 6 Devil Presses 50/35#
***Score = total feet
—Rest 2 minutes
10 MIN AMRAP (w/ a partner)
ODD = Max Cal Row
EVEN = 8 Thrusters 135/95#
***Score = total cals
WOD Notes: You should be getting at least 20 sec rest after doing the Devil Press/Thrusters each round. You must Row/Versa climber the entire min.
Announcement: No Sunday Open Gym
Strength
Snatch – 5 Snatches every 90 sec x 6 sets (30 reps)
—3 Power + 2 squat @ 75%. Sub 5 power if OH mobility is limited. Goal is no misses
Conditioning
10 Min AMRAP Ladder
1 Lap Dball Carry on Shoulder 125/80#
2 GI Janes (RX+ = 1 Bar MU)
2 Laps Dball Carry on Shoulder 125/80#
4 GI Janes (RX+ = 2 Bar MU)
3 Laps Dball Carry on Shoulder 125/80#
6 GI Janes (RX+ = 3 Bar MU)
*Follow this pattern for the remainder of 10 min. Score = total reps.
WOD Notes: 1 Lap = 36ft or 6 mats. Goal is to get to round of 16 GI Janes. Use a bar that’s above your reach if you can do an unassisted strict pu. Make sure to carry ball on both shoulders throughout the WOD.
Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
b) Banded Adduction – 4×15 (each leg) —Attach to rig
c) Banded Abduction – 4×15 (each leg) —Attach to rig
Strength
Every 2:30 x 5 Sets
a) Jerk (from rack) – 6/5/4/3/2 by rd. Start @ 75% & increase by rd
b) One Arm High Pulls (each arm) – 8 Reps (slow tempo)
Conditioning (20 Min Cap)
2 Rounds For Time (with a partner)
50 Push Jerk 155/105#
6 Rope Climbs 20ft
100/80 Cal Assault Bike
WOD Notes: This WOD is going to be tough to finish, so the goal is to get as many cals on the bike the 2nd rd. PJ should feel pretty light to where you can do at least 5 reps at a time. This WOD is “you go, I go”. RC sub = 12-15ft or 2 pulleys/rc. The bike should be sprints!
Assistance
GHD Sit-ups – 4×30 or AB mat Sit-ups
Strength
Every 2:30 x 5 Sets
a) Deadlift: 5 Reps @ 72-77% (Touch n go, but no bouncing)
b) DB Bench Press: 6-8 Reps (5th set = 15+ reps at a lighter weight)
—Deadlifts/DB Bench should be a little heavier than last wk
Conditioning
13 Min Running Clock – 4 Rounds
75 Double Unders
25/20 Cal Ski
*Max Reps DBall Over Shoulder 125/80# in remaining time
WOD Notes: Record time for couplet & total reps of Dball. Goal is to have 2-3 minutes on the dball at the end. DU sub = 40-50 DU or 125 singles.
Assistance
a) 20 Sec Hollow Rock + 20 Sec Hollow Hold – 6 sets
b) DB Skull Crushers – 4×12-15 reps
Strength
Every 3 minutes x 4 sets
a) Front Rack Lunges – 8 reps (should be heavier than last wk)
b) DB Bent-over Rows – 10 reps (each arm – heavy)
Conditioning
3 Rounds (interval style)
15/12/9 (by rd) Hang Squat Clean 45/55/65% by rd
15 T2B (RX+ = 20)
30/25 Cal Row
—rest 90 sec between rds
WOD Notes: Each rd should be under 4 minutes. HSC should be unbroken or done in no more than 2 sets & feel challenging. T2B sub = toe through rings or 8-12 reps. Row should be a sprint!
Assistance
a) DB Bicep Curls – 4×10 + 60ft gunwalk
b) Weighted Plank – 5 sets: 1 min on / 1 min off
Conditioning
For Time (with a partner)
30 Power Snatches 155/105#
60 Burpee Box Jump-overs 24/20″
120/100 Cal Assault Bike
60 Burpee Box Jump-overs 24/20″
30 Power Snatches 155/105#
WOD Notes: The Snatches/Bike are “you go, I go”. You may work at same time for the Burpees. You may break it up anyway you’d like. Goal is 20-25 min on this. Snatches should feel moderately heavy but can still do quick singles.
Strength/Conditioning
Make-up/Skill Day!
Strength
a) No Brush Snatch – 5×3 (stay light)
b) Snatch (contact full) – 5×3 @ 75-80%
—It’s 10×3 total. Do one set every 90 sec.
Conditioning (16 Min Cap)
5 Rounds For Time
3 (5 T2B + 3 Strict PU + 1 Pull-over)
3 Wall Climbs (RX+ = 50ft HS Walk)
150ft Dball Bear Hug Carry 125/80#
WOD Notes: Goal is to avg 2:30-3 min rds. You may 5 sub ring rows for the 3 Pull-ups. WC scale = 1-2 reps/rd or 50ft slider bear crawl.
Assistance
a) L-Sit/Tuck (pegboard) – 30 sec on / 45 sec off for 5 sets
b) Banded Adduction – 4×15 (each leg) —Attach to rig
b) Banded Abduction – 4×15 (each leg) —Attach to rig
Strength
1 Full Clean + 2 Jerks @ 75%-85%
—One set every min for 10 sets. You may take extra time once it gets heavier
Conditioning
One Set Every 3 Min x 5 Sets
15 Thrusters 95/65# (RX+ = 115/75#)
2 Rope Climbs 20ft
125ft Versa Climber
WOD Notes: Goal is to have 30+ sec of rest/rd. Thrusters should feel light and unbroken each rd. RC Sub = climb to 12-15ft or 5 heavy pulleys. Scale back VC to 100ft if you can’t complete in under 1 min.
Assistance
a) Barbell – 4×10 Bicep Curls + 60ft Gun Walk
b) GHD Sit-ups – 4×25
