Thursday’s WOD – 12.14.17

STRENGTH

Split Jerk (1RM – from rack)

Handstand Push-ups (:10 KHSPU)
4 Rounds
:10s Max Kipping HSPU
:20s Rest
Rest 1:00

4 Rounds
:10s Max Kipping HSPU
:20s Rest

METCON

Beach Bod 2018 – 4 Rounds (No Measure)
10-8-6-4-2 Bench Press/Barbell Row/ DB Press

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Wednesday’s WOD – 12.13.17

GYMNASTICS STRENGTH

Handstand Push-ups (3 Sets, resting 2:00 between:)
x, x+1,x+2,x+3, x+4

METCON

3 Rounds (Time)
20 Hang Power Cleans
20 Front Squats
20 Push Presses

RX – 95/65
No presses or push jerks allowed

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Tuesday’s WOD – 12.12.17

METCON

8 Rounds, On the 3:00 (Time)
21/15 Calorie Row
10 Deadlifts 135/185
*slowest time is score

METCON

Rowing Conditioning: 3 Rounds (Calories)
1:00 On, :30s Off
:30s On, :15s Off
:15s On, 1:30 Off

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Monday’s WOD – 12.11.17

GYMNASTICS STRENGTHENING

On the 2:00 x 7 Rounds (Weight)
Hang Power Snatch + Overhead Squat + Squat Snatch
Strict Gymnastics

Round #1 (On the 0:00) – 1 Snatch Complex @ 65% of 1RM Snatch + 10 Ring Swings
Round #2 (On the 2:00) – 1 Snatch Complex @ 69% of 1RM Snatch + 7 Swinging Horizontal Ring Rows
Round #3 (On the 4:00) – 1 Snatch Complex @ 72% of 1RM Snatch + 7-10 Strict Ring Dips
Round #4 (On the 6:00) – 1 Snatch Complex @ 75% of 1RM Snatch + 10 Ring Swings
Round #5 (On the 8:00) – 1 Snatch Complex @ 75%+ of 1RM Snatch + 7 Swinging Horizontal Ring Rows
Round #6 (On the 10:00) – 1 Snatch Complex @ 75%+ of 1RM Snatch + 7-10 Strict Ring Dips
Round #7 (On the 12:00) – 1 Snatch Complex @ 75%+ of 1RM Snatch + Max Effort Strict Pull-Ups

METCON

AMRAP 20 (Rounds and Reps)
30 Alternating Dumbbell Power Snatches (50/35)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar

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Saturday’s WOD – 12.09.17

METCON

Aderall Part 1 (AMRAP – Reps)
In a 10:00 Window
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

Aderall Part 2 (AMRAP – Reps)
— Rest 3:00 —
In a 7:00 Window
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

Aderall Part 3 (AMRAP – Reps)
— Rest 3:00 —
In a 4:00 Window
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

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Friday’s WOD – 12.08.17

METCON

On the 4:00 x 5 Rounds (Time)
21/15 Calorie Row
12 Deadlifts (185/135)
9 Barbell-Facing Burpees
Score is our slowest time across all (5) rounds.

STRENGTH

Power Clean
Take 8:00 to build to a Heavy Single

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Thursday’s WOD – 12.07.17

STRENGTH

3-Position Full Snatch

6 Rounds – Every 90 seconds
1 High Hang Squat Snatch, 1 Hang Squat Snatch, and 1 Full Squat Snatch
Snatch (1RM)

METCON

3 Giant Sets (No Measure)
20 GHD Sit-Ups
25 Hollow Rocks
30 Abmat Sit-Ups

Rest 2-3 Minutes between sets.

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Wednesday’s WOD – 12.06.17

METCON

Back Squats (AMRAP- Reps)

2 Rounds:
Max Reps in :15 seconds @ 135/95
Rest :45s
Max Reps in :30 seconds @ 185/135
Rest 1:30
Max Reps in :45 seconds @ 225/155
Rest 3:15 between rounds.

METCON

For Time

1,200 Meter Run

Directly into … 3 Rounds
19 Toes to Bar
87 Double-Unders
7 Hang Power Snatches (135/95)

Directly into … Cashout
1,200 Meter Run (1500m row as sub for run)

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Tuesday’s WOD – 12.05.17

STRENGTH

Handstand Push-ups

3 Sets, resting 2:00 between:
Aim is to rest *as little as possible* between sets. But, we must come off the wall after each completed set. Let’s train the transition to and from the wall. Pick a number to start with that you can add reps to per sets.

 

METCON

5 Rounds for Time
10 Power Cleans (115/80)
10 Bar-Facing Burpees

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Monday’s WOD – 12.04.17

METCON

Alternating OTM x 10
Even Minutes – 7 Strict Ring dips (band as required)
Odd Minutes – 40 Double-Unders
Following, 25 Strict Pull-Ups (band as required)

STRENGTH

Thruster
With a 7:00 Running Clock:
Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:
2 Sets of 5 Thrusters @ 85% of today’s 8RM

METCON

For Time
30 Chest-To-Bar Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row

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