Comment

Friday's WOD 12.14.18

Strength


Back Squat (Wk 3)
5.4.3.2.2. Working up to 80-90%
3 x 2 @ 80-90%

WOD 


18-20 Min TC
[A]
Buy In: 200 MB Sit Ups 20/14
*Every 50, Complete 6 Burpees*
[9 Min TC]

..Then With Remaining Time, Go Right Into...

[B]
AMRAP of..
5.10.15.20.25.30
OHS 95/65
Back Squats
Barbell Roll Outs

Mod Key


P: A: 14/10 + 4 Burpees __ B: 45/35, Mod Hollow Rock Tucks
RX: As Prescribed
C: 30/20, 115/75

Extra Conditioning


2 Rounds of..
15 Side Planks
20 Hollow Rocks
20 Crunches

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec/Shoulder Stretch
Half Pigeon

Comment

Comment

Thursday's WOD 12.13.18

Strength


OHP (Wk 2)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%

WOD

20 Strict Press 65% 1RM
20 Push Ups
20 Box Jump Overs 24/20
30 Push Press
30 Push Ups 
30 Box Jump Overs 24/20
40 Push Jerk 
40 Push Ups
40 Box Jump Overs 24/20

20 Min TC

Mod Key


P: 50%, 16/12
RX: As Prescribed
C: 75%, 30/24

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Half Pigeon

Comment

Comment

Wednesday's WOD 12.12.18

Strength


Deadlift (Wk 4) 
5.4.3.2.2.1 Working up to 90-95%
2 x 1 @ 90-95%

WOD 


30/25 Calories Buy in Bike (40/30 Cal Row)

With remainder of time Amrap...

10 SDHP 53/35
5 KB Hang Snatch R 53/35
5 KB Hang Snatch L 53/35
10 KB Box Step Up to SLB R 24/20
10 KB Box Step Up to SLB L 24/20

17 Min TC

Mod Key


P: 26/20, 20/16
RX: As Prescribed
C: 62/44, Bike Only, 24/20

Extra Conditioning


10 MIN EMOM
Min 1 - 40 Sec Sprint Row
Min 2 - 10 Burpee over Erg

Mobility 

1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Adductor Stretch (Frog)

Comment

Comment

Tuesday's WOD 12.11.18

Skill


15 Min 
TTB
*If Proficient Complete a 10 Min EMOM of...
3-6 BMU or Ring MU

Option if done Early
2-3 Sets 
15 DB Pull Overs 
20 Banded Pull Aparts

WOD 


15 Rounds 
4 TTB
3 Ring Dips
6 Alt. Pistols
then..
15 Rounds
4 TTB
3 Strict Pull Ups
6 Alt. Pistols

25 Min TC

Mod Key


P: Hanging Leg Raise / V-Ups, Mod Ring Dips, Mod Alt. Pistols
RX: As Prescribed
C: 30 Rounds 2 Ring Mu's

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Foam Roll/Barbell Chest & Thoracic Ext Stretch

Comment

Comment

Monday's WOD 12.10.18

Barbell/Oly


1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (Wk 4)
*Option: Push or Split Jerk*
8 x 1 Working up to 90-95%
2 x 1 @ 90-95%

% Going off weakest lift of these three movements

WOD 


30.20.10
Hang Clusters 95/65
HSPU
Du's x 3
17 MIN TC

Mod Key


P: 65/45, 7/5/4 Wall Walks, Su's x3
RX: As Prescribed
C: 115/75, 4/2" Deficit, Du's x 4

Extra Conditioning


10 Min EMOM
20 Sec Sprint Assault

Mobility

 
1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Foam Roll

Comment

Sunday's WOD 12.9.18

Strength

Bench Press

In 5-7 Sets, work up to a heavy...
5 rep
Then...
In 2-4 Sets, work up to a heavy...
3 rep

WOD 


100 Weighted Box Step Overs 20/16 - 45/30
*Every 2 Min, Complete 8 TTB

-Rest 3 Min After Completing-

Then..
AMRAP Remaining of the time...
7 Strict Pull Ups
10 DBL DB DL 45/30
50 DU's

[22 Min TC]

Mod Key


P: 16" Box, 25/15_Mod Strict Pull Ups, 1:1 SU
RX: As Prescribed
C: 60/45, 24/20_7 Strict C2B

Comment

Saturday's WOD 12.8.18

30 MINUTE CLOCK
Teams of 3.
[A] 4 - 1 minute rounds each (12 min)
30 sec max Cal sprint AD/Row
Amrap Thrusters 95/65
* once last teammates is finished go straight into [B]

[B] 18 min.

1800m Sprint relay
3-200 meter Run each

In remaining time:
1 person holds barbell overhead 95/65
While other 2 teammates AMRAP partner medball situps 20/14

*switch out as needed.
Only perform situps once barbell is locked out overhead.
Sent from my iPhone

Comment

Comment

Friday's WOD 12.7.18

Strength


Deadlift (Wk 3) 
5.4.3.2.2. Working up to 80-90%
3 x 2 @ 80-90%

WOD 


(A)
"Christine"
3 Rounds
500 M Row
12 Deadlift (Body Weight)
21 Box Jumps 24/20

Rest 2 Min

(B)
Max Burpee Pull Ups

(21 Min TC)

Mod Key


P: .75 of BW, 20/16, Burpee sets of 5-10 + Mod Pull Up sets of 5-10
RX: As Prescribed
C: 1.5 BW, Burpee Bar MU's

Extra Conditioning


5 Rounds
250 M Row
15 v-ups
15 Supermans

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec/Shoulder Stretch
Half Pigeon

Comment

Comment

Thursday's WOD 12.6.18

Barbell/Oly


1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (Wk 3)
*Option: Push or Split Jerk*
7 x 1 Working up to 80-90%
2 x 1 @ 80-90%

WOD 


21.15.9
Ring Dips 
Hang Power Clean and Jerk 95/65
Front Squat 95/65
(18 Min TC)

Mod Key


P: Mod Ring Dip, 45/35
RX: As Prescribed
C: 115/75

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Half Pigeon

Comment

Comment

Wednesday's WOD 12.5.18

Skill


12 Min 
HSPU
*Proficient 10 EMOM
3-8 Strict HSPU (Deficit is an Option)

12 Min 
Ring Dips 
*Proficient 10 EMOM
1-5 Ring MU's

WOD 


15 Min Amrap 
100 DU's Buy In 
then... With remainder of time Amrap of.
8 Power Snatch 95/65
5 OHS 95/65
1 Rope Climb
30 Du's

Mod Key


P: 65/45, 4 Tarazan Pull Ups, 1:1 Su's 
RX: As Prescribed
C: 135/95, Legless RC

Extra Conditioning


100 Jumping Jacks
80 Mt Climbers Each Side
60 Bicycle Crunch
40 Sit Ups

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Adductor Stretch (Frog)

Comment