WODs 201129-201205

 WODs 11/29-12/5

Monday
Strength:
Pause Front Squats
5 x 3 reps (3 sec hold in bottom position)
WOD:
3 Rounds For Time
21 Overhead Squats (115/85)
21 Box Jumps

Tuesday
For Time:
75 Wall Balls (20/14)
50 Toes To Bar
50 Wall Balls
25 Toes To Bar
25 Wall Balls

Wednesday
For Time:
Air Bike 2000 Meters
Then,
15-12-9
Front Squats (95/65)
Chest To Bar Pull-ups
Then,
Air Bike 2000 Meters
Then,
15-12-9
Thrusters (95/65)
Pull-ups

Thursday
WOD 1:
Every 2 minutes for 8 minutes:
5 Strict Pull-ups
10 Push-ups
15 KB Goblet squats (55/35)
WOD :
5 -90 second rounds
Row, 20/15 Calories
Max Rep Burpees Over The Rower
Rest 60 seconds between rounds

Friday:
Strength:
20 minutes to establish a 6 RM Dead-lift
WOD:
3 Rounds For Time:
50 Foot DB Overhead Walk (switch arms at 25 ft) (50/35)
50 Sit-ups
10 Strict Handstand Push-ups

Saturday

Partner WOD
30 minute AMRAP
60 Power Cleans(135/95)
60 Toes To Bar
60 Double-unders
60 Shoulders To Overhead  (135/95)
60 Pull-ups
60 Push-ups
Split reps up  however you want. One person working at a time.

WODs 201123-201128

WODs 11/23-11/28

Monday:
Strength:
Every 3 minutes for 15 minutes
Front Squat (no resting in b/w reps)
sets 1-3: 8 reps
sets 4-5: 4 reps
WOD:
21-15- 9 Rep Rounds For Time:
Dead-lift (225/155)
Row,  Calories

Tuesday
Strength
20 minutes to establish a 1 RM Snatch
WOD:
For Time:
50 Squat Snatches touch n go (105/75)
Every drop = 100 meter run

Wednesday
WOD:
4 Rounds For Time:
15 DB Power Cleans
12 DB Push Jerks
9 Devil Press
Men 35lb DBs/Women 25lb DBs

Thursday:
Thanksgiving

 'Jackie'
For Time
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups

Friday:
WOD:
20 minute AMRAP
50 Double-unders
40 Wall Balls (20/14)
30 Dead-lifts (205/135)
20 Handstand Push-ups
10 Power Cleans @ 80% of 1 RM

Saturday:
WOD:
4 Rounds For Time
Run 400 Meters
6 DB Devils Press (50/35)
12 DB Alternating Reverse Lunges
Run 400 Meters
Rest 90 seconds between rounds
 

WODs 201116 to 201121

 WODs 11/16-11/21

Monday:
Strength:
5 RM Push Press
2 x 3 reps @ 5 RM
WOD:
Every 2 minutes for 16 minutes (8 rounds)
3 Squat Cleans @ 80% of 1RM
8 Ring Dips

Tuesday
Strength:
Work up to heavy complex of:
1 Power Snatch + 1 Squat Snatch
(don't drop the bar)
WOD:
For Time:
400 Meter DB Farmers Carry (50/35)
200 Meter Walking Lunges (unweighted)
50 DB Dead-lifts (50/35)

Wednesday:
WOD:
5 minutes:
Buy In 50 Wall Balls
AMRAP in the remaining time
12 Hang Cleans (95/65)
12 Lateral Burpees Over Bar
Rest 5 minutes
5 minutes:
Buy In: 35 Wall Balls
AMRAP in the remaining time
9 Hang Cleans (115/85)
9 Lateral Burpees Over Bar
Rest 5 minutes
5 minutes:
Buy In: 20 Wall Balls
AMRAP in the remaining time
6 Hang Cleans (155/105)
6 lateral Burpees Over Bar

Thursday:
WOD 1:
3 Rounds Not For Time
50 Foot Handstand Walk (scale: :60 second free standing handstand hold, or 3 wall walks)
8 Strict Pullups (scale: negatives or weighted ring pulls)
30 ABMAT Sit-ups
WOD 2:
Row 2,000 Meters

Friday:
WOD:
10 minute EMOM
1. 6-12 Handstand Push-ups (scale: z press)
2. 10 Pistols (scale: jumping air squats)
WOD:
Every 3 minutes  for 15 minutes
Row 500 Meters or Bike 1000 Meters or Run 400 Meters

Saturday:
"Partner WOD
For Time:
1 Mile Medicine Ball Run: both run, one partner carries med ball trade off however you want,.
Then,
10 Rounds For Time
(alternate rounds):
10 Wall Balls (20/14)
5 Bar Muscle-ups
10 KB Swings (70/53)
Then,
Row 2000 Meters, split however you want

Hero Week 201109-201114

Hero Week

Monday, 11/9
“Pena"
7 Rounds For Time
100 Meter Sprint
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)
Rest 3 minutes between rounds

Tuesday, 11/10
Partner "Nate"
Alternate rounds
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)

Wednesday, 11/11:

“Murph”

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

If you have a 20lbs vest- wear it.

Thursday, 11/12
“Tyler”
5 Rounds For Time
7 Ring Muscle-ups
21 Sumo Dead-lift High Pulls (95/65)

Friday, 11/13:
“The Chief"
3 minute AMRAP X 5
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
rest 1 minute between AMRAPs


Saturday, 11/14:
“The Seven"
7 Rounds For Time
7 Handstand Push-up
7 Thrusters (135/95)
7 Knees To Elbows
7 Dead-lift (245/165)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

WODs 201102-201107

Monday, 11/2:
15 minutes to establish a 7 RM Strict Shoulder Press
Shoulder press
2 X 5 reps at 7 RM
Back Squat
5 reps @55%
3 reps @65%
1 reps @80%
3 reps @75%
2 reps @85%
5 reps @70%
5 reps @70%
rest 2 min b/w each set

Tuesday, 11/3:
For Time:
Run 800 Meters
30 Double DB Box Step Overs Rx: (50/35), Masters (35/20)
30 DB Thrusters
30 DB Burpee Dead-lifts
Run 800 Meters

Wednesday, 11/4:
5 x 1 rep increasing weight of:
1 Hang Squat Snatch + 1 Squat Snatch +1 Overhead Squat
(don't drop bar)
WOD:
For Time:
30-20-10 rep rounds
Front Squat (105/75)
Push Jerk
Double-unders

Thursday, 11/5:
12 minute EMOM
Odd: 5-10 Handstand Push-ups (scale: z press)
Even: 50 Double-unders (scale: work on double unders for :30s)
WOD:
8 X 15 Calorie Rows
Rest 1 minute between efforts


Friday, 11/6:
For time:
50-40-30-20-10
Row, Calories
Box Jump Overs (24/20)

Saturday, 11/7:
WOD:
Teams of 2
6 minutes Max Calorie Row (3 minutes each)
then,
20 minute AMRAP
30 Clean & Jerks (155/105)
100 Double-unders
30 Front Squats
40 Pull-ups
Split the reps up on each round