Thursday, December 13th WOD


Mobility WOD 1.  T-spine series 2 sets, 12-15 reps/exercise

-Cat/cow

-Up/down dog

-Kneeling (with one extended) —twist elbow to elbow

-Kneeling —-elbow to opposite knee

-Bridge (modify with table top)

Mobility WOD 2.  Kettlebell series 2 sets, :30-:45/movement

-Seated halos

-Halos (in squat)

-One leg extended (reach)

-Pigeon to press and extend

-Twist (hold)

Post:  ROMWOD

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.  

Thanksgiving Day WOD – 9:15am


WOD:  Alternating on the minute for 15 minutes (5 sets each)

Minute 1:  3 Front squats

Minute 2:  6 Back squats

Minute 3:  Rest

60% of 1RM Front squat for both lifts.

WOD:  AMRAP 8

-Ab mat sit ups

On the minute (starting at 0:00) 25 Double Unders.  Sub 40 Singles.

Monday, November 19th WOD


Technique WOD:  EMOM 6
-3-Position Clean
(high hang, mid-thigh, from the floor)
Goal is excellent mechanics. Do not exceed a load in which you can maintain excellent mechanics.

WOD:  For load

Hang Squat Clean

1-1-1-1-1-1-1-1-1-1

Wednesday, October 31st WOD


WOD:  EMOM 15

Snatch

-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:  Back squat

-5 at 65%

-5 at 75%

-5+ at 85%