2/17/2017 – WOD
Strength
a) Front Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%
b) RDL – 5×6 @ 65% of 1RM
Conditioning
Make-up/Skill Day!
Strength
a) Front Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%
b) RDL – 5×6 @ 65% of 1RM
Conditioning
Make-up/Skill Day!
Strength
1 Power Snatch + 2 Sq Snatch every 1:30 for 7 sets
—Start @ 75% of 1RM PS & work up to 90%
Conditioning
4 Rounds (interval style)
25 Wall Balls unbroken 30/20# To 10/9ft
2 Rope Climbs 20ft
40/35 Cal AD Bike (25/20 assault bike)
—Rest 2 min between rounds
Midline
L-Sit (sub: tuck hold) – 6 rounds: 20 sec on / 60 sec off
WOD Notes: TD = 2:30-3:30 / round. RC scale = 6 up/downs. The bike at the end of each round should be 100% ALL OUT! You have rest between rounds, so approach this WOD as if it were only 1 round! Partner up with someone else for classes larger than 10 people. Partner B will go 2 min later.
Strength
1 Power Clean + 2 Sq Clean every 1:30 for 7 sets (touch n go)
—start @ 70% of Sq clean & work up to a heavy set
Conditioning
“Open WOD 13.4” – 7 Min AMRAP
3 Clean n Jerk 135/95#
3 T2B
6 Clean n Jerk 135/95#
6 T2B
9 Clean n Jerk 135/95#
9 T2B
12 Clean n Jerk 135/95#
12 T2B
*Keep climbing ladder by increasing 3 reps each round until 7 min is up
Assistance
GHD Hip Extensions – 4×10 (weighted)
WOD Notes: TD = 70-115 reps (rd 12-18). CnJ weight should be less than 50% of 1RM (very light). I’d recommend doing a lot of singles on the CnJ, which will save your grip. If you have trouble linking T2B, do quick singles the whole WOD. T2B scale = knee above hips.
Strength
Push Jerk (use rack) – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%
Conditioning
15 Min AMRAP
15 DB Burpee Ground to OH 45/35#
25 C2B Pull-ups
50/45 Cal Row
Extra Work
a) Strict Ring Dips – 6×6 (weighted)
b) Strict C2B Pull-ups – 6×6 (weighted)
WOD Notes: TD = 2-3 rounds. C2b scale = 10-15 C2B or chin over bar. You may also do ring rows or kneeling bar assisted PU. Large classes will have to stagger about 3 min later.
Strength
Back Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%
Conditioning
12 Min AMRAP
30 Overhead Squats 95/65#
30 Bar Facing Burpees
20 Overhead Squats 135/95#
20 Bar Facing Burpees
10 Overhead Squats 185/125#
10 Bar Facing Burpees
5 Overhead Squats 225/155#
Max Bar Facing Burpees with remaining time
Midline
Tabata Plank (weighted) for 10 rounds
WOD Notes: TD = 5-40 burpees. Score = total burpees in the last round. OHS should be around 30%/45%/60%/75% by round. All 4 rounds should be unbroken, so make sure to rest enough after the set of burpees. I’d recommend changing weights as soon as your done each set of squats each round.
Muscle-up Clinic: 12-2pm today + open Gym 2-3pm
Conditioning
20 Min AMRAP (with a partner)
60 Wall Balls 30/20# To 10/9ft
60 T2B
30 DB Burpee Box Step Overs 20/18″ 45/30#
WOD Notes: TD = 2-3 Rounds. WB & T2B I would like to be broken up into 6×10, however you may break them up as needed. When partner A is working on the Burpee box step overs, partner B must do 10 Burpees before you can switch. So basically each athlete is doing 3x (5 Burpee Box step over + 10 Burpees).
Reminder: The Bar/Ring Muscle-up clinic is tomorrow from 12-2pm. It will start with Bar MU. Cost = free for Rage members and $10 for Non-Ragers.
3 Rounds for time:
15 deadlifts 225lb
7 Muscle-ups
Prowler Push 100′ w/ 300lb
Results
Jordan – 7:25
2012 Reebok Mid Atlantic CrossFit Regionals May 4-6 @ Landover, MD