Friday WOD 12.30.16

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
===================
1×5 Low Bar Back Squat @ 50%
1×5 Low Bar Back Squat @ 60%
1×3 Low Bar Back Squat @ 75%

Set 1

1×1 Low Bar Back Squat @ 90%
1×1 Low Bar Back Squat @ 100%

Set 2

1×5 Pullup @ 50%
1×5 Pullup @ 60%
1×3 Pullup @ 75%
1×1 Pullup @ 90%
1×1 Pullup @ 100%

Set 3

Makeup any PRs from week

Comments

Thursday WOD 12.29.16

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

Set 1

PR Clean

(@:40)

Set 2
8 Minute AMRAP
15 Box Jumps
10 Pushups
5 Hang Clean and Jerks (135/95#)

img_7151

Comments

Wednesday WOD 12.28.16

Warmup
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 Front Squat @ 50%
1×5 Front Squat @ 60%

1×3 Front Squat @ 75%

Set 1

1×1 Front Squat @ 90%

1×1 Front Squat @ 100%

Set 2

1×1 Ring Dip @ 60%
1×1 Ring Dip @ 70%
1×1 Ring Dip @ 80%
1×1 Ring Dip @ 90%

1×1 Ring Dip @ 100%

(@:40)

Set 3
Power Elizabeth
21-15-9 Power Cleans (135/95#)

21-15-9 Ring Dips

Comments

Tuesday WOD 12.27.16

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
PR Snatch

(@:40)
Set 2
8 Minute AMRAP
30 Wallballs
15 Pushups
8 Hang Snatches (95/65#)

Comments

Monday WOD 12.26.16

Merry Christmas to Everyone!

Warmup
2 Rounds
2 Back Rolls
3 Pullups
15 Good Mornings (Empty Bar/PVC)
10 Alt. Pause Squats (Empty Bar/PVC)
==============================
1×5 Bench Press @ 50%
1×5 Bench Press @ 60%
1×3 Bench Press @ 75%

Set 1
1×1 Bench Press @ 90%
1×1 Bench Press @ 100%

Set 2
Partners (broken up anyway)
1000m Row
50 Hang Cleans (135/85#)
25 C2B Pullups

Comments