Archive | December, 2016

Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 8 Tap Swings on Pullup Bar, pause first 4 reps @ arch and hollow
b) 10 Goblet Squats
c) 12 Russian Kettlebell Swings, light

Gymnastics: 

For Total Time:
15 Bar Muscle-Ups
2:00 Rest
25 Chest-to-Bar Pullups
2:00 Rest
35 Pullups

TIMECAP: 10:00

WOD:

5 Rounds For Time:
20 Wall Ball, 20#/14# to 10′
20 Back Extensions

TIMECAP: 12:00

Extra Work:

Snatch without Hook Grip 3-3-3, 3×3

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Thursday’s WOD

Warm-up:

3 Sets:
10 Single Arm Overhead Walking Lunge, left
5 Slow Squat
10 Single Arm Overhead Walking Lunge, right
5 Standing Broad Jumps

Strength: 

Power Jerk 5RM

WOD:

3 Rounds For Time:
15 Hang Squat Snatch, 95#/65#
15 Box Jump Overs, 30″/24″

TIMECAP: 10:00

Extra Work:

Overhead Squat 6RM

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Wednesday’s WOD

Warm-up:

12 Minutes of:
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
5 Perfect Burpees
10 Glute Bridges w/Pause @ top
15 Superman Extensions w/Pause @ top

WOD:

10 Rounds For Total Reps:
1:00 Burpees, jumping onto 45# plate
0:30 Rest
1:00 Row or Bike for Calories
0:30 Rest

Extra Work:

Deadlift 4×4, use 80% of 8RM

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Tuesday’s WOD

Warm-up:

5 Sets:
3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats
30 Single Unders + 15 Double Unders
15 Hollow Rocks

Strength:

Snatch with 3 Count Pause in Squat 5×3, add 5-15lbs to your top weight from two weeks ago

WOD:

AMRAP 14:
36 Double Unders
12 Toes-to-Bar
9 Hang Clean & Jerks, (135#/95#)

Extra Work:

Clean High Liftoff + 5 Count Eccentric + Clean + Jerk 5×2, add 5-15lbs to your top weight from two weeks ago

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Monday’s WOD

Warm-up:

EMOM 9, alternating:
a) 8 Goblet Squats, slow eccentric + pause @ bottom
b) 3 Wall Walks
c) 8 Ring Rows, pause @ top + slow eccentric

Strength: 

Back Squat 8RM

WOD:

For Time:
21-15-9 Strict Handstand Pushup
Alternate With
7-5-3 Rope Climb, 15′ Ascent

TIMECAP: 14:00

Extra Work:

4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band

 

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