WOD - THURSDAY 1/18/18

Mobility: Posterior Chain/L-Spine/Ankles

Part A: Every 2:30 Mins complete:
Deadlifts
1 -20 Reps (225/155)
2-16 Reps (255/185)
3-12 Reps (285/205)
4-8 Reps (315/225)
5-4 Reps (345/245)
*Partner Up/No Dropping/ *Try to go unbroken

Part B: "DROP DEAD FRED"
15 Min. AMRAP
60 DUs (scale 18 attempts)
30 KBS (1.5/1)
15 Deadlift (225/155)*
*must be doing sets of 5 or more to do Rx - NO SINGLES

Flexibility: Lower Back/Hamstrings/Calves

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WOD - SATURDAY 1/13/18

Mobility: Shoulders/Lats/ Hips

In Teams of Two Complete the Following:

30 min. AMRAP
400m Run
20 1-Arm Alt. DB Snatch (50/35)
15 Pullups

Partners alternate tasks, with only one member working at any one time.
Partner A will run 400 meters, Partner B will perform 20 1-Arm Alt. DB Snatches, Partner A will perform 15 Pullups, and Partner B will run 400 meters – and so on for 30 minutes.

Flexibility: Hamstrings/Lats/ Glutes

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WOD - WEDNESDAY 1/10/18

Mobility: Shoulders/OH Position/Wrists

Three Sets not for Time with empty barbell or dowel:
5 BTN Snatch Push Press
5 OHS
5 Sots Press
5 Snatch Balance

Part B: Five Sets of:
1 High Hang Snatch +
1 Hang Snatch +
1 Snatch
*escalating weight

Part C: "JUMANJI II"
Four Rounds for Time:
5 Power Snatch (115/75) 2Rx (135/95)
10 OHS (115/75) 2Rx (135/95)
15 Burpees
200m Run

Flexibility: Lower Back/Hamstrings/Chest

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WOD - MONDAY 1/8/18

Mobility: Ankles/Shoulders

Warm up - Skill Work:
Double Unders
1-2-3…10-9-8…3-2-1
(string DU's Together)

Part A: 3 Sets Not for Time:
20s. Hold in Top Lockout
10s. Hold in Bottom Dip
10 Ring Rows

Part B: 10 mins. Muscle Up Skill work
If you have MU, work on Strict or Linking MU
Low Rings Kip to Bottom Catch
High Rings Kip to Low Row
High Rings Kip from Box

Part C: "KABOOM"
For Time
1 MU (ring or bar)*
10 DU (3 attempts)
10 Butterfly Situps
2 MU
20 DU (6 attempts)
20 Butterfly Situps
3 MU
30 DU (9 attempts)
30 Butterfly Situps
4 MU
40 DU (12 attempts)
40 Butterfly Situps
5 MU
50 DU (15 attempts)
50 Butterfly Situps
*scale 1 C2B/Pullup/Jumping Pullup Burpee)

Flexibility: Lats/Calves

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WOD - FRIDAY 1/5/18

Mobility: T-Spine/Posterior Chain/Shoulders

Part A: 7 Sets of the Complex:
1 Deadlift (2s. Pause at knee) + 
1 Power Clean (2s. Pause at knee)

Part B: 3 Rounds For Max Calories
3 mins. work - 3 mins. rest
7 Power Clean (165/105)
12 Burpees
Row for Max Calories in remaining time

*score is total calories rowed over the 3 rounds

Flexibility: Hamstrings/Lower Back

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WOD - TUESDAY 1/2/18

Mobility: Shoulders/L-Spine/Ankles

Part A: Three Sets not for Time:
30s HS Hold
20 Mountain Climbers
10 DB Front to Lateral Raise (light weight or plates)

Part B: Six sets of:
1 Strict Press +
1 Push Press +
1 Jerk
*two times through the complex with each weight before racking

Part C: Double Under Work 2018 is the Chinese Year of the Double Under - everyone gets them!!!
Beg. 10 DU attempts
Int. 25 DUs
Adv. 50 DUs

Part D: "WHIP IT"
(from 1/4/16 - compare your time)
Four Rounds for Time:
10 S2OH (115/75)
15 T2B
30 DUs (scale 10 attempts - no singles)

Flexibility: Shoulders/Calves

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