Archive | December, 2017

Monday’s WOD

Monday 12/11/17

Warm-Up
3 Rounds
10 Banded Passthrus
5 Clean Liftoffs
5 High Hang Power Cleans
10 Front Squats

Strength:
Power Clean
2 – 2 – 2 (2×2)

WOD:
AMRAP 13
9 Toe 2 Bar
15 Burpees
21 Box Jumps (24/20)

Extra Work:
15min Rope Climb Work
-L sit Climb
-Legless Rope Climb
-Rope Climb
-Partial Rope Climb

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Friday’s WOD

Friday

Warm-Up
3 Rounds
10 PVC OHS against Rig
10 Hollow Rocks
10 Inch Worms

Strength:
OHS
3 – 3 – 3 (3×3)

WOD:
With Partner:
200 Wallballs (20/14)
300 Sit-ups
400 Walking Lunges

TIMECAP: 20min

Extra Work:
400ft Front Rack KB Carry

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Thursday’s WOD

Thursday

Warm-Up
5min of Banded Tricep stretch (foot to wrist)
3 Rounds
10 High Hangs Cleans
10 Strict Press

Strength:
Clean + Front Squat + Jerk
1 – 1 – 1 – 1 (3×1)

WOD:
“Elizabeth”
21 – 15 – 9
Cleans (135/95)
Ring Dips

TIMECAP: 11min

Extra Work:
15min Rope Climb Work
-L sit Climb
-Legless Rope Climb
-Rope Climb
-Partial Rope Climb

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Wednesday’s WOD

Wednesday

Warm-Up
12min of:
50ft Samson Lunge
50ft T-Walk
10 Empty Bar Goodmornings

Strength:
Back Squat
3 – 3 – 3 (3×3)

WOD:
15min AMRAP
10 Deadlifts (275/185)
20 Pull-ups
30 Pistols

Extra Work:
15min Muscle-up Work
-Strict Weighted Muscle-up
-Strict Muscle-up
-Weighted Muscle-up
-Muscle-up
-Muscle-up Negative

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Tuesday’s WOD

Tuesday

Warm-Up
5min LAX ball in Subscap
3 Rounds
3 Power Snatch
3 Snatch
3 Behind the Neck Press
3 OHS

Strength:
Snatch + OHS
1 – 1 – 1 – 1 (3×1)

WOD:
100 Double Unders
50 DB Snatches (50/35)
25 Burpees
100 Double Unders

TIMECAP: 11min

Extra Work:
EMOM 12 alternating
a) Left OH KB 50ft Walk
b) Right OH KB 50ft Walk

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