W.O.D

December 21, 2016

12/22/2016

W.U:  ROM WOD 20-25 Mins

W.O.D  5 x 500M Row Sprints or Assault Bike Sprints

Active:Rest 1:1

*Talk about prep and movements for 12 Days of Christmas on Friday Dec 23rd

December 20, 2016

12/21/2016

Skill:  Thruster and Rack Position

W.O.D 3 Rounds, Each round is 3 min and 30 sec/ 1 min rest

  • 90 sec Max Effort Thrusters 95/65
  • Rest 30 Sec
  • 90 sec Max Effort Ring Rows

Rest 1 Min

 

December 19, 2016

12/20/2016

Strength:  Deadlift (sumo position)

Build to a heavy 5 rep through 5 sets

W.O.D 5 RFT of

  • 50 x Double Under’s
  • 25 x Situps
  • 15 x KTE

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OLY Group:

  • ROM WOD
  • Snatch Position in OH Squat 
  • W.O.D  5-4-3-2-1
  1. Snatch, starting with 70% – 90%
  2. Pistols x 2 i.e. 10,8,6,4,2 (Equal on each side)

 

December 18, 2016

12/19/2016

Strength:  Bench Press

  • Build to a Heavy Single
  • then 3 sets of 5 @ 70%

W.O.D 21-15-9

  • Strict Pushups
  • Power Cleans 135/95

 

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