WOD

Friday December 8, 2017 'WOD 12-8-17'

S/S
4 Rds of:
5-6 BS tempo 3-0-1
Rest 1 Minute
20 KB Swings ( American)
Rest 1 Minute
:45 sec Hollow Rocks
Rest 1 Minute

WOD
For Time:
21-15-9
Deadlifts 225/155
Bar-Over Burpees

The Deadlift load should be medium to medium-heavy and done in 1-3 sets. The Bar-Over Burpees are lateral to the bar. Push the pace on this one today…Set a pace that might be faster than you can maintain and see if you can hang on.

Thursday December 7, 2017 'WOD 12-7-17'

EMOTM
2 Clean (full) + 1 Jerk ( Split for performance, power for fitness)
WOD
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,
4 Rounds of:
8 Shoulder to overhead 115/75
15 Kettlebell Swings 53/35

Then,
3 Rounds of:
15 Box Jumps 24/20”
15 Knees-to-Elbows

Then,
2 rounds of:
20 Wallball 20/14-10/9’
30 Ab-mat Sit-Ups

Wednesday December 6, 2017 'WOD 12-6-17'

S/S
4 Rounds:
10 Dumbbell Bench Press
15 Dumbbell Bent Over Rows
20 Seated barbell strict presses
25 Band pull aparts
25:00 min cap
This is like a body building workout,Weight should be challenging enough so as you cannot do all reps unbroken. Take your time, focus on good strict form. Have a spotter.
Performance
Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest

.Fitness
Four sets for max reps of:
45 seconds of DB Burpees
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of V-Ups
15 seconds of Rest

Tuesday December 5, 2017 'WOD 12-5-17'

S/S
5 Rds of:
Bulgarian Split Squats
6-8 reps each leg
Rest 1 Minute
Push ups temp 1-1-1-1
Rest 1 Minute
As Many Rounds As Possible In 4:00
27/21 Calorie Row
21 Power snatch 95/65
Bar facing burpees
Rest 4:00
As Many Rounds As Possible In 4:00
21/15 Calorie Row
15 Power snatch 115/75
Bar facing burpees
Rest 4:00
As Many Rounds As Possible In 4:00
15/9 Calorie Row
9 Power snatch 135/85
Bar facing burpees

Monday December 4, 2017 'WOD 12-4-17'

S/S
Dead Lift 3-1-3-1-3-1
3’s@85%, 1’s@90%

WOD
Performance
15 Rounds
For Reps
:15 Thrusters 115/75
:45 Rest
Score total reps
Fitness
: 15 Front Squat
:45 rest

Friday December 1, 2017 'WOD 12-1-17'

Friday 12-1-17
S/S
Power Snatch
20 Power snatch, 135/95
20 Power snatch, 155/105
20 Power snatch, 185/125
Rest 1 minute after completing each weight
WOD
5 PC 95/65
5 Thrusters
10 Box Jump Over
15 Minute AMRAP

Thursday November 30, 2017 'WOD 11-30-17'

S/S
1-1-1-1-1
Push Jerks
Work up to 75-80%
1:30rest between sets

WOD
20 Minute AMRAP
6 ring Push Ups
8 Pull Ups
12 Step Ups w/ DB 50/35

Wednesday November 29, 2017 'WOD 11-29-17'

Bench Press
20 Bench Press, 155/95
20 Bench Press, 185/105
20 Bench Press, 205/135
Rest 1 minute after completing each weight
WOD
27-21-15-12
OHS
33-27-21-15
Russian Swings

Tuesday November 28, 2017 'WOD 11-28-17'

S/S
2-2-2-2-2
PC every 1:30 ( add wt. every set )
WOD
EMOTM 12 Minute
Max Cal Row
Max PC 135/95
Max T2B

Monday November 27, 2017 'WOD 11-27-17'

S/S
Deadlift
20 Deadlift, 225/155
20 Deadlift, 275/185
20 Deadlift, 315/205
Rest 1 minute after completing each weight
WOD
21 DL 225/155
50 Air Squats
21 Lateral Over Bar Burpees
15 DL
50 Air Squat
15 Lateral Over Bar Burpees
9 DL
50 Air Squats
9 Lateral Over Bar Burpees

Friday November 24, 2017 'WOD 11-24-17'

S/S
Clean Conditioning
For time:
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
Rest 1 minute after completing each weight
WOD

The Three Wise Men Tribute
“Jack”
Complete as many rounds and reps as possible in 4 minutes of

10 Push press 115/75
10 KB Swings 53/35
10 Box jumps, 24/20 inch box

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Competitor = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Competitor /RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

Thursday November 23, 2017 'WOD 11-23-17'

Thanksgiving WOD