Day 1 – 8.6.18

All Rx+ is posted on the main blog WOD page. Just trying something new. Please post to the blog there (your blog posts, believe it or now, do help to shape the programming).  One quick note that Mar and I have been talking about – I realize that Rx+ takes time. It also can be tricky to do Rx+ in a class setting due to the time and sometimes added pieces (or even different pieces). I would even say it can be distracting (namely, as an example, if the class is doing power cleans for the strength and we are in the class but doing snatches then fronts squats then something else and then trying to play catch up to fit in the conditioning). I have a lot of thoughts around this and most of it would be better done in person and in a discussion setting. One thing I will say now – I am re-thinking how Rx+ will be written up. The reality is that, at least how I write the programming, the most benefit would be a 3 days on/1 day off routine for 5 days of work. What I notice (myself included) is that most of us do 3 or 4 days of the programming and skip one day or do Saturday with the class. I am certainly not upset by this but also trying to consider how to best utilize my time. This is just a heads up that there may be some changes in the future (not this week) so that when we are in class, we can be a part of the...

Day 5 – 8.3.18

Gymnastics A. 3 pull ups+2 chest to bars+1 BMU Complete on the 1:30 for 4 sets Barbell B. Power Snatch 2 sets x3 reps at each percentage: 60%, 65%, 70% C. Deadlift – 4×3, building – all sets above your 1 RM clean. Don’t compromise form just for the sake of weight but want them at least 110% above clean weight Conditioning D. 0:00- 3:00 20/17 cal Assault bike, 75 double unders 3:00-6:00 500/470m row, 23/16 ring dips 6:00-9:00 400m run, 20 box jump...

Day 4 – 8.2.18

Accessory Work Rx and Fitness EMOM 12 1st minute: 7-10 Kipping HSPU 2nd minute: 150′ farmer’s carry AHAP 3rd minute: Dual DB OH lunge x12 steps (AHAP) Conditioning For time 1500m Row 30 bench press (155, 95) 1000m row 20 bench press 500m row 10 bench press Courtesy of...

Day 3 – 8.1.18

Barbell A. Clean and Jerk – 2 sets x 2 reps at each percentage 65%, 70%, 75%, 80% B. Front squat, 4×3 (85%, 90%, 95%, 100% of clean) Conditioning C. AMRAP 8 15 wall balls (20, 14) 6 ring muscle...

Day 2 – 7.31.18

Primer 3 rounds Snatch press in x3 (snatch sots press) OHS x3 Squat to T-spine rotations x5/side Barbell A. Snatch Balance – 4×2 (by feel) B. Snatch from Blocks (above the knee) (3×3@65%, 2×3@70%, 2×3@75% ) Conditioning This is not in wodify – 38 minutes to complete, courtesy of FRCF Every minute, on the minute, for 8 minutes 1 Rope Climb w/vest — as heavy as you can do here, using legs Rest 4 minutes, then… EMOM 10 3 Toes to Bar 3 Burpees 3 Toes to Bar 3 Burpees Rest 4 minutes, then… EMOM 12 11/8 Cal Bike –goal is ~30 second or less, but same paces for...