Friday, December 21st WOD


WOD:  For time

9-6-3

-Strict press 115/80

-Strict pull ups

12-9-6

-Push press 135/95

-Kipping pull ups

15-12-9

-Push jerk 155/105

-Kipping Chest to bar pull ups

Int athletes:  95/65, 115/80, 135/95

Novice athletes:  75/45, 95/65, 115/80

Rx+ athletes:  135/95, 155/105, 175/115

Scale skills as needed.

Wednesday, December 12th WOD


WOD:  AMRAP 24

-500/400m row

-50’ Handstand walk

-25 Chest to bar pull ups

-12 Ring dips

-6 Turkish get ups 50/35 lbs (3 per arm)

Int WOD:  AMRAP 24

-500/400m row

-30 Inverted shoulder taps (feet on Box)

-15 Banded Chest to bar pull ups

-10 Banded Ring dips

-6 Turkish get ups 40/20 lbs (3 per arm)

Novice WOD:  AMRAP 24

-400/300m row

-30 Shoulder taps (quadruped position)

-15 Banded Chin over the bar pull ups

-10 Banded Bar dips

-6 Turkish get ups (3 per arm)

Discuss weight w Coach.

Monday, December 10th WOD


Strength WOD:  Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
-Set 1 – 5 reps @ 67%
-Set 2 – 4 reps @ 77%
-Set 3 – 3 reps @ 82%
-Set 4 – 2 reps @ 87%
-Set 5 – 1 rep @ 92%
-Set 6 – 10 reps @ 70-80%

Perform set of 10 reps heavier than 11/9/2018.

Conditioning WOD:  For time

21-15-9

-Calorie bike

12-9-6

-Burpee box jump 24/20” (facing box)

Perform as a couplet.  Adjust height for Int and Novice athletes.  

Monday, December 3rd WOD


WOD:  “Bane”

For Time:

-40 Kipping Handstand Push-ups

-20 Ring Muscle-ups

-10 Rounds of Macho Man 155/115 lbs

“Macho Man” =

-3 Power cleans

-3 Front squats

-3 Jerks

Wednesday, November 28th WOD


For time

-800m run

-15 Back squats 225/135 (from the floor)

-15 Chest to bar pull ups

-600m run

-12 Back squats

-12 Chest to bar pull ups

-400m run

-9 Back squats

-9 Chest to bar pull ups

Monday, November 26th WOD


WOD:  “Three Wise Men”

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

-5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Int = 115/80, Beg = 95/65)

-10 Burpees Over the Barbell

Rest 2 minutes, and then:

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

-10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Int = 115/80, Beg = 95/65)

-20 Pull-Ups

Rest 2 minutes, and then:

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

-15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

-30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Compare to 11/10/2015 and 10/31/2016

https://wodwell.com/wod/three-wise-men/

Post:  Group stretch

Wednesday, November 14th WOD


WOD:  5 rounds for time

-50 DU’s

-10 DB Squat snatch 50/35

-2, 15’ Rope climbs

Int WOD:  5 rounds for time

-50 DU’s (sub 100 Singles)

-10 DB Power Snatch 50/35 (sub 40/20)

-2, 15’ Rope climbs (sub 6 modified rope climbs)

Beg WOD:  5 rounds for time

-100 Singles

-10 DB Power Snatch 50/35 (sub 40/20)

-3 Rope lowers

Rx+ WOD:  5 rounds for time

-100 DU’s

-10 DB Squat snatch 50/35

-1, 15’ Legless Rope climb + 1, 15’ Rope climb

Wednesday, November 7th WOD


Technique WOD: 

Every 1:30 for 9 minutes (7 sets) of:
-3-Position Snatch
(high hang, mid-thigh, from the floor)
Goal is excellent mechanics. Do not exceed a load in which you can maintain excellent mechanics.

Conditioning WOD:  AMRAP 12

-75 DU’s

-12 Hang Power Snatches (115/75 lbs)
-15 Toes to Bar

Monday, November 5th WOD


WOD:  EMOM 15

Clean and Jerk

-2 at 60%

-2 at 70%

-2 at 75%

-2 at 80%

-1 at 85%

-1 at 90%

-1 at 95%

-1 minute rest then repeat entire progression

Perform the required rep(s) and percent every minute on the minute. Take a one minute rest to deload weights then begin the second round.

Strength:  Front squat

-5 at 65%

-5 at 75%

-5+ at 85%