W.O.D

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

 

December 6, 2016

12/7/2016

Strength:  Strict Press

Build to a Heavy Single then

  • 1 @ 95%
  • 2 x 2 @ 85%

W.O.D  3 rounds/6 Min Rounds of Max Effort

  • 3 Min Max Effort KB Swings 53/35
  • 2 Min Max Effort Wall Ball 20/14
  • 1 Min Burpee Bar touches

Rest 90 Seconds between rounds

December 5, 2016

11/6/2016

Strength:  Front Squat

1RM + 15# * 85% =  1, 1, 1, 1, 2

W.O.D  “AMANDA” 9-7-5

  • Muscle Ups
  • Snatches 135/95

*Scaling will be on the board in reps, movement and weight

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OLY Group:  

  • Mobility WOD 20 Mins
  • Skill:  OH Stability in the Jerk
  • W.O.D 21-15-9
  1. Push Jerk (Controlled weight)
  2. MU’s

CORE:  100 x Russian Twists 14#

December 4, 2016

12/5/2016

Skill:   High Hang Power Snatch + OH Squat

12 MIN EMOTM  3+1

W.O.D  5 RFT of

  • 40 x Double Under’s
  • 14 x KB Thrusters 53/35 (7L/7R)
  • 200M Sprint