W.O.D

December 16, 2016

12/16/2016

Skill:  Cover the Power Snatch and OH Squat and Establish Proper ROM and position

W.O.D  for time complete

  • 50 x Power Snatches 75/55
  • 500M Row
  • 50 x OH Squats 75/55
  • 500M Row
  • 50 x Pushups
  • 500M Row
  • 50 x Ring Rows 
  • 500M Row
December 14, 2016

12/15/2016

W.U 20 min ROM WOD

Skill:  KB Clean

W.O.D  Not for time complete

5 Rounds of 

  • 25 x Lunges
  • 10 x KB Cleans (Working on hand to hand transition)

CORE:  50 x Russian Twists with Med ball

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OLY Group:  

  • ROM WOD
  • Skill:  Jerk Rack Position (Elbows, Torso, Heel dip and Vertical Drive for transfer)

W.O.D  5 RFT of

  • 10 x KB Cleans (70/53)
  • 10 x HSPU
  • 40 x Walking Lunges
December 13, 2016

12/13/2016

Part A:  Push Press

3-3-3-3-3

Part B:  W.O.D  Complete for time

  • 2000M Row
  • Every 250M stop and do 10 Wall Ball 20/14
  • Cash out:  50 x KB Swings 53/35

*If the rower turns off because you took too long on wall ball the 2000 is restarted

December 12, 2016

12/13/2016

Strength:  Front Squat

1RM+15# * 95%= 1,1,1,1,1

W.O.D  4 Rounds for time of

  • 9 x Deadlifts 135/95
  • 6 x Power Cleans
  • 3 x Thrusters

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OLY Group:

  • 20min ROM WOD
  • Clean + Jerk Transition
  • W.O.D  Same as class
  • CORE:  GHD Glute Ham R
December 11, 2016

12/12/2016

Skill:   Pullup Progression 

  • Bands (Strict)
  • Light Bands (kipping)
  • Strict (No Bands)
  • Kipping
  • Chest 2 Bar
  • Bar MU’s

W.O.D  Complete 5 Rounds for time of

  • 10 x Burpee Box Jumps Over 24/20
  • 5  x Pullups
  • 50 x Double Unders

CORE:  3 x Max Effort L-Sit Holds (as a group)

 

December 8, 2016

12/9/2016

W.O.D  for time complete

Buy in:  100 x DU’s or 400M Run

21-15-12-9-6

  • KB Snatch 53/35
  • KB Goblet Squat

In between each segment i.e 21 and 15 complete (1) Rope Climb, 15 and 12 (2) Rope Climbs, 12 and 9 (3) Rope Climbs and 9 and 6 (4) Rope Climbs

Cash Out: 20 x Turkish Get Up’s 53/35

December 7, 2016

12/8/2016

W.U. 20 Min ROM W.O.D

W.O.D 20 Min Clock

Accumulate 5 Mins total in a plank position then remaining time AMRAP of

  • 30 x Situps
  • 20 x Box Jumps 24/20
  • 10 x KTE

*Plank can be completed entirely at the beginning or for 60 sec periods every 3rd min Period for 1 min.

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OLY Group:

  • 20 Min ROM WOD (Upper)
  • Lockout and Finish + OH Squat

W.O.D 20 Min AMRAP of

  • 30 x Situps
  • 20 x Box Jumps 30/24
  • 10 x OH Squats @65% of 1 RM