Thurs WOD 2.14.19

Barbell/Oly

Hi Hang Power Clean + Hang Power Clean + 2 Jerks (Wk 6 - Max)

1@40%, 1@50%, 1@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

% Going off of your 1RM Jerk

Open 15.4

3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans 185/125
9 HSPU
3 Cleans 185/125
12 HSPU
6 Cleans 185/125
15 HSPU
6 Cleans 185/125
18 HSPU
6 Cleans 185/125

Follow rep scheme for 8 Min 
3 Reps added to HSPU every round
3 Reps added to Cleans every 3 Rounds 
Cleans can be Power or Squat

Mod Key

P: 60% of Max Clean, Mod HSPU Or Push Up
RX: "As Prescribed"
C: "As Prescribed"

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Shoulder/Pec Stretch

Wed WOD 2.13.19

Strength

Front Squat (Wk 6 - Max)
2@40%, 2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

WOD 

A
500m Row Sprint

-2 Min Rest-

B
5.10.15.20.25.30...
Wall Balls 20/14
x2 MB Sit Ups

TC 11 MIN

Mod Key

P: 12/10
RX: "As Prescribed"
C: 25/20

Extra Conditioning

50 Cal Assault
50 GHD Sit Ups

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Couch Stretch

Tue WOD 2.12.19

Strength

Bench Press (Wk 4)
5.4.3.2.2.1 Working up to 90-95%
2 x 1 @ 90-95%

OPEN WOD 18.3

2 Rounds for Time of...
100 DU's
20 OHS
100 DU's
12 Ring MU
100 DU's
20 DB Snatches
100 DU's
12 Bar MU

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Mod Key

P: 1:1 SU, 45/35, Pull Ups, 35/20
RX: "As Prescribed"
C: "As Prescribed"

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Adductor Stretch (Frog)
Half Pigeon

Mon WOD 2.11.19

Strength 

Deadlift (Wk 1)
4 x 5 Working up to 60-70%
3 x 5 @ 60-70%

WOD 

22 Min Running Clock 
A
5 Rounds
21 Back Squats 115/75
1 Rope Climb
B
Max Burpees with Remainder of time

Mod Key

P: 65/45, 5 Strict Pull Ups 
RX: "As Prescribed"
C: 135/95, Legless

Extra Conditioning

3 Rounds
400 M Row
17 Push Ups

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Foam Roll

Sun WOD 2.10.19

WOD 

Sunday Fun Day 
10 Strict Pull-ups
20 Push Ups 
20 Front Squats 115/75
400 M Run
15 Strict Pull-ups
30 Push Ups 
30 Front Squats 115/75
400 M Run
20 Strict Pull-ups
40 Push Ups 
40 Front Squats 115/75
400 M Run

Time Cap if Needed

Mod Key

P: Ring Rows, 45/35, Mod Push Ups
RX: As Prescribed
C: Weighted Push Ups 35/15, 135/95 [Option: Weighted Vest]

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Pec Stretch

Sat WOD 2.9.19

WOD 

Girls are Better!!
Kelly (A)
5 Rounds
400 M Run
30 Box Jumps 24/20
30 Wall Balls 20/14

Fran (B)
21.15.9
Thrusters 95/65
Pull ups

Nancy (C)
5 Rounds
400 M Run
15 OHS 95/65

Elizabeth (D)
21.15.9
Squat Clean 95/65
Ring Dips

(TC if Needed)

*Only one person working at a time except for the run, both partners run together!

Mod Key

P: A) 20/16, 12/10, B) 45/35, Mod Pull Up, C) 45/35, D) 75/55, Mod Ring Dip
RX: "As Prescribed"
C: A) 30/20, B) 135/95, C2B, C) 135/95, D) 135/95 - MU into your dips

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Half Pigeon

Fri WOD 2.8.19

Strength

Bench Press (Wk 3)
5.4.3.2.2. Working up to 80-90%
3 x 2 @ 80-90%

WOD

"JT "
21.15.9
HSPU
Ring Dips
Push Ups

If done early, Complete...

AMRAP of..
5 Burpee Wall Balls 20/14
10 MB Sit Ups
5 MB Weighted Pull Ups

( 18 MIN )

Mod Key

P: Mod HSPU, Mod Ring Dip, Mod Push Ups - 14/10, Banded Strict Pull Ups
RX: "As Prescribed"
C: "As Prescribed" - 25/16

Extra Conditioning

50 Hanging Leg Raises
50 Leg Drops (Abs)

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Shoulder/Pec Stretch

Thur WOD 2.7.19

Skill Day

Week 1 of 3
[A]
10 Min Rope Climb Practice
2 Min Tutorial
8 Min EMOM of...
1 Rope Climb
*Busy Classes: 1 Rope Designated to Beginners w/ Box for Progression*

[B]
10 Min HSPU Practice
2 Min Tutorial 
8 Min EMOM of...
3-5 HSPU

WOD 

15 Min Amrap 
15 Double DB Devils Press 30/25
20 DB Box Step Overs 20/16

EMOM 15 Du's

Mod Key

P: 20/15, 16/12, 1:1 Su's 
RX: "As Prescribed"
C: 55/40, 24/20

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Shoulder/Pec Stretch

Wed WOD 2.6.19

Barbell/Oly

Hi Hang Power Clean + Hang Power Clean + 2 Jerks (Wk 5)
5 Sets Working up to 60-70%
5 Sets @ 60-70%

% Going off of your 1RM Jerk

WOD 

15 Min Amrap 
5 Sets of 5 DL + 3 Hang Pwr Clean + 2 Jerks 95/65
15 Pull Ups

* Finish 5 Sets of above complex before moving onto Pull Ups ea round

Mod Key

P: 65/45, Mod Pull Ups 
RX: "As Prescribed"
C: 135/95, C2B

Extra Conditioning

30 Pull Ups
40 Sit Ups 
50 BWS

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Couch Stretch

Tue WOD 2.5.19

Strength

Front Squat (Wk 5)
3 x 5 Working up to 60-70%
3 x 5 @ 60-70%

WOD 

10 Min AMRAP of...
8 Front Squats 115/75
8 Back Squat
8 Barbell Windshield Wipers (ea)

-6 Min Rest-

7 Min AMRAP of...
6 Front Squats 135/95
6 Back Squat
18 Plate Twists 45/35 (tot)

Mod Key

P: 45/35, 15/10
RX: "As Prescribed"
C: 135/95 - 165/115, 55/35

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Adductor Stretch (Frog)
Half Pigeon