Thursday WOD 12.1.16

Warmup
2 Rounds
2 Inch Worms
8 Wall Jerk Hops
8 Pushups
6 Push Jerks (Empty Bar/PVC)

Set 1
Clean from Box (Above Knee)
LOWER BETWEEN REPS DO NOT DROP ON BOX DROP ON FLOOR AFTER 2

@ 0:00 – 2 Cleans @ ~50% 1RM
@ 1:00 – 2 Cleans @ ~50% 1RM
@ 2:00 – 2 Cleans @ ~60% 1RM
@ 3:00 – 2 Cleans @ ~70% 1RM
@ 5:00 – 2 Cleans @ ~70% 1RM
@ 7:00 – 2 Cleans @ ~80+% 1RM
@ 9:00 – 2 Cleans @ ~80+% 1RM
@ 12:00 – 2 Cleans @ ~80+% 1RM
@ 15:00 – 2 Cleans @ Heaviest successful from min 7-12
@ 18:00 – 2 Cleans @ Heaviest successful from min 7-12
@ 21:00 – 2 Cleans @ Heaviest successful from min 7-12
@ 24:00 – 2 Cleans @ Heaviest successful from min 7-12

Set 2
6 Minute AMRAP
1 Clean and Jerk (135/95#)
12 Burpee over Bar
2 Clean and Jerk (135/95#)
11 Burpee over Bar
3 Clean and Jerk (135/95#)
10 Burpee over Bar
etc.

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Comments

Happy Birthday Kim! WOD 11.30.16

Warm Up
1 Minute One-in-Each Box
2 Minute Three-Step Inside
2 Minute Lateral In-n-Out
1 Minute In-n-Out Left
1 Minute In-n-Out Right
1 Minute Carioca Left
1 Minute Carioca Right
2 Minute Outside Drop Step
2 Minute Lateral Cone Weave
===========================
1×5 Ring Dip @ 55%
1×5 Ring Dip @ 65%

Set 1

20 Minute OTM
10×2 Hurdle Jump
5×7 Ring Dip @ 75%

Set 2
[ocn] Kim
3 Rounds
11 Box Jumps (24/20″)
30 Wallballs
11 Pull Ups
30 Single-Unders

Comments

Tuesday WOD 11.29.16

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Kang Squats (Empty Barbell/PVC)
6 Clean and Jerks (Empty Barbell/PVC)
3 Pullups

Set 1
4 Rounds [30s rest between exercises]
4-6 Muscle-ups
8 Pendlay Rows @ 25% 1RM Deadlift
5 Strict Weighted Toe to Bar
8 Box Jump @ MAX HEIGHT CYCLEABLE

Set 2
12 Minute AMRAP
5 Toe to Bars
15 Wallballs
25 Double-Unders

Comments

Monday WOD 11.28.16

Warmup
2 Rounds
2 Back Rolls
3 Pullups
15 Good Mornings (Empty Bar/PVC)
10 Alt. Pause Squats (Empty Bar/PVC)
==============================
1×5/5 Front/Back Squat @ 50%
1×5/5 Front/Back Squat @ 60%
1×3/5 Front/Back Squat @ 70%
Set 1
6×3/6 Front/Back Squat @ 80%

Set 2
Tyler’s AOTM WOD
15 Min AMRAP
2 Rope Climbs
15 Wallballs (20/14)
20 AbMat Situps
2 Bar Muscle Ups (5 C2B Pullups)
================================
OH Lunge (45/25) [Turf Length, Down and Back]
200m Run

Score = Rounds + Time

Comments

Friday WOD 11.25.16

Warmup
2 Rounds
10 Alt. Pause Squats (Empty Bar/PVC)
10 Lateral Leg Swings
10 Medial Leg Swings
2 Back Rolls
5 Pullups

Set 1
Choose One…

Nate
20 Minute AMRAP
2 Muscleups
4 Handstand Pushups
8 Kettlebell Swings (2/1.5pd)

Cindy
20 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

13.1
17 Minute AMRAP
40 Burpees
30 Snatch (75/45#)
30 Burpees
30 Snatch (135/75#)
20 Burpees
30 Snatch (165/100#)
10 Burpees
30 Snatch (210/120#)

Comments