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.

Tuesday, December 11th WOD


Strength EMOM 10:

Deadlift

Minutes 1, 2 and 3

-5 reps at 70%

Minutes 4, 5 and 6

-3 reps at 80%

Rest 1 minute

Minutes 8, 9 and 10

-1+ rep(s) at 90%

Conditioning WOD:  For time

-100 Double Unders

-30 Wall balls 20/14 lbs

-15 Deadlifts 275/175 lbs

Int Conditioning WOD:  For time

-75 Double Unders

-30 Wall balls 20/14 lbs

-15 Deadlifts 245/155 lbs

Novice Conditioning WOD:  For time

-150 Single Unders

-30 Wall balls 14/10 lbs

-15 Deadlifts 225/135 lbs

Rx+

-100 DU’s

-30 Wall balls 30/20 lbs

-15 Deadlifts 315/215 lbs

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.  

Thursday, December 6th WOD


WOD:  3 Rounds for time

-Row 500m
-Run 400m
-Strict 1 minute rest between rounds

After last round rest 3 full minutes

Then 3 rounds for time:
-Row 250m
-Run 200m
Rest 1 minute between rounds

Record total time to complete, including rest times.

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