WODs

Monday Dec 2, 2019

10min EMOM

3 Front Squats w/3sec pause in the bottom

*Partner up for these with one person going at the top of the minute and one person going at the :30 second mark.

 

For Time:

9-6-3-6-9

Muscle Ups

OHS 135/95lbs

Burpee Box Jump Overs (24/20”)

Time Cap = 15 Minutes

*Use moderate to heavy weight for the overhead squats. Face the box on the burpee box jump overs.

Scaling Options:

Muscle Ups 2x Pull Ups

Tuesday Dec 3, 2019

Close Grip Bench Press (25 Minutes)

5-5-5-5-5

Ring Rows

12-12-12-12-12

*Work at the same weight for all 5 sets.  Close grip will help build strength to translate for the OVERHEAD PRESS portion of the thruster.  Make sure to load up the triceps, back, and shoulders in the press. Superset the Ring Rows after each set of bench press!

 

For Time:

50/40 Calorie Row

50 Toes to Bar

150’ Handstand Walk

Time Cap = 15 Minutes

*This is a long handstand walk, you will most likely have to break this up.  If we do not have handstand walks, we are going to perform 100 wall facing shoulder taps or 20 wall walks.

Wednesday Dec 4, 2019

Dead lift (20 Minutes)

Build to a 3 RM hand release dead lift

*Release your grip on the bar in the setup of each rep. You will lose and regain tension after each rep so these are not touch and go. This “hand  release” dead lift and thrusters are our new movements of the month, and we will be retesting them at the start of the new year.

 

5 Rounds for Time:

10 Front Squats (135/95#)

10 Strict Handstand Push Ups

10 Lateral burpees over the bar

18 Minute Time Cap

*The front squats are from the floor, and should be unbroken.  Pace out the burpees.

Scaling Options:

Strict HSPU Kipping HSPU Double Dumbbell Strict Press

Thursday Dec 5, 2019

OPTIONAL WOD

30min AMRAP

50 DUs

25/20 Cal Bike

50 DUs

25 Unbroken WBs 20/14lbs

*Stopping every 3 minutes to perform 5 burpees, starting with burpees. You should perform 10 sets or 50 burpees total over the 30 minutes.

Friday Dec 6, 2019

10 Minute AMRAP:

10/8 Cal Row/Bike/Ski

5 American KBS 70/53lbs

-Rest 3 Minutes-

10 Minute AMRAP:

10/8 Cal Row/Bike/Ski

5 Russian KBS 70/53lbs

Saturday Dec 7, 2019

40 Minute AMRAP:

In teams of 3,

110 Toes to Bar

220 Push Ups

330 Air Squats

440 Double Unders

*One person always working on 20/15 Calorie Bike Erg, 1 Person working on Chipper, One Person Resting.  Rotate when the guy or girl on the bike gets to 20/15 calories! If you don’t have bike ergs, you can row the same calories!

Monday Nov 25, 2019

STRENGTH

Build to 3RM Snatch grip Deadlift in 20 minutes

WOD

0:00 – 5:00

400m Run

AMRAP Power Snatces

5:00 – 10:00

400m Run

AMRAP Power Cleans

10:00 – 15:00

400m Run

Max Cal Row

15:00 – 20:00

400m Run

Max Cal Bike

Men: 135lbs

Women: 95lbs