Archive | January, 2016

Monday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Press, empty bar or lighter
b) 50′ High Knees
c) 5 Inchworms
d) Row 15 strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

Endurance:

Row 4x250m, rest while partner(s) work
Immediately after each row, perform a hard set of handstand pushups

WOD:

AMRAP 12:
10 Thrusters, 135#/95#
Run 300m

 

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Friday’s WOD

Warm-up:

5 sets:
5 Back Squats @ 30X1 Tempo
10 Russian Kettlebell Swings, light-to-moderate
5 Front Delt Raises + 5 Lateral Raises + 5 Rear Delt Flies

Strength: 

Back Squat 10×2 on 2 minutes

WOD: 

15-12-9 For Time:
Strict Handstand Pushup
Strict Ring Dip
Pushup

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Thursday’s WOD

Warm-up:

Row 1000m
5 Sets:
5-1 Clean Low Liftoff
5-1 Clean High Liftoff
5-1 Muscle Clean
5-1 Tall Clean
5-1 Clean

Strength:

Clean 6×2 EMOM with light weight, 100% form and technique

WOD: 

“Grace”
30 Clean & Jerks for time (135/95)

rest 5 minutes

20 Clean & Jerks for time (155/115)

rest 5 minutes

10 Clean & Jerks for time (185/125)

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Wednesday’s WOD

Warm-up:

EMOM 15, alternating:
a) 1 Rope Climb
b) 5 V-Ups + 10 Hollow Rocks
c) 10 Thrusters, 65#/45#

WOD: 

For Time with a Partner:
Row 1500m
100 Wall Ball
75 Toes-to-Bar
50 Push Press, 95#/65#
25 Power Snatch, 95#/65#
50 Sumo Deadlift High Pulls, 95#/65#
100 Medcine Ball Cleans
Row 1500m

Notes
One partner working at a time. Partners may divide work as they see fit.

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Tuesday’s WOD

Warm-up:

8 minutes @ easy pace:
10 Band Good Mornings
5 Inchworms
10 Glute Bridge, pause @ top
5 Pushups
10 Walking Lunges
5 Broad Jumps

Strength: 

Deadlift 1RM

WOD: 

CrossFit Games Open Workout 15.4

As Far As Possible In 8 Minutes:
3 Handstand Pushups
3 Cleans, 185#/125#
6 Handstand Pushups
6 Cleans
9 Handstand Pushups
9 Cleans
Etc.

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