W.O.D

December 13, 2018

12/14/2018

W.U. 5 min Individual

Group W.U. 3 Rounds NOT for time

  • Off the Rack Good mornings x 8  ( Use a heavier load)
  • Off the Bench/Box Split squats x 10 each leg (Use a KB or DB )
  • Triple Unders or Double Under’s for :60 sec

Prep:  Thrusters

W.O.D  3 WOD Choices

12-9-6

  • Thrustes @ 135/95
  • Ring MU’s

OR

15-12-9

  • Thrusters @ 135 or 115/95 or 75
  • Bar MU’s

OR

21-15-9

  • Thrusters @ 95/65 or less or DB’s for better Rack position
  • Band Ring Muscle pull through to Dip (Using any band tension needed)

 

December 12, 2018

12/13/2018

W.U.  5 Min Individual

Group W.U. 3 Rounds

  • 10 x Barbell Floor Presses 45/35/15
  • :30 sec Hollow Plank
  • :30 sec Arch position on floor

Strength:  Bench Press

Find a 5 RM for the day

W.O.D 5 Rounds for time of

  • :30 sec Hollow Hold on bar
  • 15 x TTB
  • :60 sec Max Cals on Rower
  • 25 x Abmat Situps
  • 75ft Bear Hug Carry Sandbag 150/100/50
December 11, 2018

12/12/2018

W.U 5 Min Individual

Group W.U  Roll, Lax and Rack

Strength:  12 min Clock, every :90 sec complete

Power Clean + Front Squat + Push Jerk = 1

**Goal is to have clean precise movements at lighter load

Recommended weight options:

  • M: 135,95, 65
  • W: 105,85, 55

W.O.D 12 min AMRAP of

  • 1 x Rope Climb
  • 2 x Power Clean @ 205/135
  • 3 x Front Squats

*Objective is to go heavy but under control

Scaled Options:

  • Rope Climbs = Floor to standing x 3
  • Power Cleans @ 185/115, 155/105, 135/95 etc…
  • Front Squats @ same as power cleans
December 10, 2018

12/11/2018

W.U. 5 Min Individual

Skill:  Hand Stand positioning

  • -Floor Position
  • -Box Position
  • -Wall Position

**Talk through appropriate hand and head placement throughout the movement

W.O.D 22 min Clock or 10 RFT of

  • 8 x Wall Ball 20/14
  • 8 x HSPU
  • 8 x Cals on Bike
  • 8 x Burpees
  • 8 x Pullups

Scaled:

  • Wall Ball 14/10
  • HSPU off Box or Floor (Skill session decides)
  • Cals N/A
  • Burpees N/A
  • Pullups (Use a band and develop strength and ROM)
December 9, 2018

12/10/2018

W.U. 5 Min Individual

Group Skill: 9 mins

Practice Hollow Ring Holds into bottom of ring dip position (prep muscle ups)

Group Prep:   T-Spine openers, Shoulders, and Hip prep

  • Cover movements and WOD

W.O.D 18 Min AMRAP of

  • 5 x Snatches
  • 10 x Box Jumps 24″
  • 5 x Banded Full ROM Pushups

*Each Round you will build in weight.  Whiteboard will have guidelines

Scaled:

  • 5 x Power Snatches
  • 10 x Box Jumps or Steps 20″
  • 5 x Banded Pushups
December 6, 2018

12/7/2018

W.U 5 Min Individual

Group W.U  talk through WOD and prep equipment needs

W.O.D 5 x 5 min AMRAP , 90 sec Rest between rounds

 

  • 45 sec: Max reps of Stones over should 100#
  • 45 sec: Max reps of Abmat Situps
  • 45 sec: Max reps of Alt DB Clean and Jerk 50/35
  • 45 sec: Max reps of Hollow Ring Rows
  • 45 sec: Max reps of Calories on Rower
December 5, 2018

12/6/2018

W.U. 5 Min Individual

Group W.U. 3 rounds NOT for time of

  • 12 x Strict Hang Knee Up’s using Med ball between feet 14/10
  • 30 x Single Unders

W.O.D 3 RFT of (9 mins)

  • 30 x Alt DB Snatches 50/35
  • 30 x Walking OH Lunges (Hold 15 steps in Left hand/15 steps in right)

REST 3 Mins

AFAP ( 7 min Cap)

  • 60/45 x Cals on Assault Bike
  • 30 x Burpees

REST 3 Mins

In 7 Mins complete

  • Accumulate a 4 min Plank in Hollow then
  • Max Distance on Rower in remaining time
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