W.O.D

December 1, 2016

12/2/2016

WOD:  Complete in order for time

  • 50 x Wall Ball 20/14
  • 25 x Deadlifts 225/135
  • 50 x Situps
  • 25 x KTE
  • 400M Run
  • 25 x KTE
  • 50 x Situps
  • 25 x Deadlifts
  • 50 x Wall Ball
November 30, 2016

12/1/2016

Mobility: 15-20 Mins ROM WOD

Skill:  Handstand Hold, placement and development

W.O.D  for time complete

21-15-9:  HSPU coupled with

42-30-18:  Box Jumps 24/20

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OLY Group:

  • Front Squat:  1RM + 15# * 90% = 1-1-1-1-1
  • Build to Heavy Hang Snatch
  • Build to Heavy Hang Clean
  • Build to Heavy Push Jerk
November 29, 2016

11/30/2016

W.O.D  for time complete the following in order

  • 15 x Clean and Jerks 135/95
  • 500M Row 
  • 15 x Clean and Jerks 135/95

Rest 5 Mins

5 Rounds of “Cindy”

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Rest 3 Mins

Max Effort Plank (10 min Clock)

November 28, 2016

11/29/2016

Strength:  Front Squat

1RM + 15# * 75% = 5 sets x 4 reps

W.O.D 4 rounds/3 Min rounds/1 Min Rest

  • in 3 Min period complete 20 Thrusters 95/65
  • Remaining time AMRAP of Burpees
  • TOTAL Score is Burpees
  • -Negative points for not completing Thrusters

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OLY Program:

  • Front Squat:  1RM + 15# * 80%= 2 reps x 5 sets
  • Power Snatch: Build to Heavy Single
  • Snatch Grip Deadlift: 85% 3 reps x 5 sets
  • Power Clean:  Build to Heavy Single 
  • Strict Press:  5 x 5 @ ????
November 27, 2016

11/28/2016

W.U.  Coaches choice (shoulder related)

Skill:  10-15 Mins Pullup Variations

  • Strict Banded
  • Pullup NO Band
  • Alternate Grip 
  • Chin Up
  • Weighted Pullup

**Be able to do 5 unbroken reps before moving to next level of strength

W.O.D  20 Min AMRAP of

  • 600M Run (400 + Speed bump)
  • 500M Row
  • 40 x Double Unders

CORE:  Weighted Planks with a partner

November 23, 2016

11/24/2016 Happy Thanksgiving

W.O.D  in teams of 3

Segment 1:  12 min Clock complete

  • 400M Run (1 member of team always running)
  • 150 x Pullups
  • 150 x Burpees

Segment 2:  12 min AMRAP of

  • 500M Row (1 member of teams always rowing)
  • 50 x Box Jumps 24/20
  • 25 x Thrusters 45/35

Segment 3: 12 min Clock complete

  • 400M Run (1 member of team aways running)
  • 300 x Situps
  • 150 x KB Swings 53/35

Segment 4:  12 min AMRAP of

  • 500M Row (1 member of team always rowing)
  • 6 x Rope Climbs
  • 12 x Deadlifts @ 165/105

**There will be approx 3 mins rest between segments***

 

November 22, 2016

11/23/2016

W.O.D  With a Running Clock complete

  • 75 x Power Snatches 75/55
  • Every min on the min stop and do 20 Lateral Jumps over the bar
  • 50 x Power Cleans 75/55
  • Every min on the min stop and do 7 x Wall Ball 20/14
  • 25 x SDL/HP 75/55
  • Every min on the min stop and do 20 x Jumping Lunges