WODs

Friday, December 14th

December 13, 2018

**No 7pm Class on Friday’s the remainder of December**

“Open”

5EMOM
Squat Clean & Jerk (building)
-immediately into…
Every 2mins (4 Sets)
Squat C&J (heavy)

“Open”

“Transformers”
10 Rounds
1 Squat Clean (225/155)
3 Ring Muscle-ups
5 HSPUs
(Repeat: Jan 5, 2018)

“Fitness”

Every 2:00 (6 Sets)
5 Deadlifts

“Fitness”

10 Rounds
5 Russian KB Swings (53/35)
5 Ring Rows
5 Seated DB Press

Extra Credit

12EMOM
Min 1: :40 Cal Ski
Min 2: :40 Flutter Kick
Min 3: :40 Hip Extension
Min 4: :40 Plank


Thursday, December 13th

December 12, 2018

**No 7pm Class on Friday’s the remainder of December**

Level Method – Upper Body Pull Test

 

Partner WOD

 
For Time
150 Box Jumps (24/20)
150 Cal Row
150 Sit-ups
 

Extra Credit

HS Walk Practice


Wednesday, December 12th

December 11, 2018

**No 7pm Class on Friday’s the remainder of December**

“Open & Fitness”

Front Squat
6@75%
6@80%
4@85%
3@90%
2@95%
 
 

“Open”

For Time:
15-12-9-6-3
Thrusters (75/55)
Hang Power Snatch (75/55)
Toes to Bar
(15min time cap)
 

“Fitness”

For Time:
15-12-9-6-3
Wall Balls (20/14)
American KB Swings (53/35)
Abmat Sit-ups
 
 

Extra Credit

Hip Thrusts 3×10
GH Raise 3×10


Tuesday, December 11th

December 10, 2018

**No 7pm Class on Friday’s the remainder of December**

“Open & Fitness”

Push Press
3-3-3-1-1-1 (building)
 
 

15AMRAP

20/16 Cal Row
20 Burpees
40 DU’s
 
 

Extra Credit

3 Rounds
Bamboo Bench x10
Max Rep Push-up


Monday, December 10th

December 9, 2018

**No 7pm Class on Friday’s the remainder of December**

“Open”

5EMOM
Squat Snatch (building)
-immediately into…
Every 2mins (4 Sets)
Squat Snatch (heavy)
 
 

“Amanda”

9-7-5
Ring Muscle-ups
Squat Snatch (135/95)
 
(15min time cap)
 
 

“Fitness”

Every 2mins (6 Sets)
5 Back Squats
 

“Fitness”

15-12-9
Ring Row
American KB Swings (62/44)
Air Squats
 
 

Extra Credit

Turkish Get Up 3×5/side
Chinese DB Row 4×10


Sunday, December 9th

December 8, 2018

9am – Coached WOD

10am – Level Method Testing

3 Rounds

1min: Wall Balls (20/14)
1min: Hang Power Clean (75/55)
1min: Box Jumps Stepdown (24/20)
1min: Push Press (75/55)
1min: Burpees
1min: Rest


Saturday, December 8th

December 7, 2018

3 Person Teams

 

6 Rounds

Station 1: 1min Max Burpee Box Jumps (24/20)
Station 2: 1min Max Alternating DB Snatch (50/35)
Station 3: 1min Max Cal Row
Every 4th min all 3 people will rest together.
 
Each person will start on a different station. Every minute they will rotate to the next station. After all 3 have completed each station then they will all take a minute rest together.


Friday, December 7th

December 6, 2018

“Open”

Every 2mins (6 Sets)
Squat Clean + Jerk + Power Clean + Jerk
(May drop after the first jerk)
 

“Open”

7AMRAP
10 HSPUs
3 Power Cleans (225/155)(Scale to 80%)
 
** Repeat from 11/17/17**
 
 

“Fitness”

Every 2mins (6 Sets)
5 Deadlifts
 

“Fitness”

7AMRAP
10 HR Push-ups
10 Russian KB Swings
 

Extra Credit

12EMOM
Min 1: :40 Cal Ski
Min 2: :40 Flutter Kick
Min 3: :40 Hip Extension
Min 4: :40 Plank


Thursday, December 6th

December 5, 2018

“Open”

6EMOM
Even: :40 Tempo Ring Dips (3/3/X/3)
Odd: 1 Legless Rope Climb + 1 Climb with Legs
 

“Fitness”

6EMOM
Even: :40 Tempo Push-ups (3/3/X/3)
Odd: 5 Negative Pull-ups or Max Hold with Chin over the bar
 
 
 

“Open & Fitness”

4AMRAP

30/24 Cal Row Row
10 Burpee Box Jumps (24/20)
20 C2B Pull-ups
30 Lunge Steps
40 Sit-ups
50 Box Jump Overs (24/20)
 
Rest 3 mins
 

6AMRAP

30/24 Cal Row Row
10 Burpee Box Jumps (24/20)
20 C2B Pull-ups
30 Lunge Steps
40 Sit-ups
50 Box Jump Overs (24/20)
 
Rest 3 mins
 

For Time:

30/24 Cal Row Row
10 Burpee Box Jumps (24/20)
20 C2B Pull-ups
30 Lunge Steps
40 Sit-ups
50 Box Jump Overs (24/20)
 
**There will be 3 different scores: 4AMRAP, 6AMRAP & For Time
 
 

Extra Credit

HS Walk Practice


Wednesday, December 5th

December 4, 2018

Front Squat

6@70%
6@75%
6@80%
4@85%
3@90%
 

“Open”

10AMRAP
3 Deadlifts (135/95)
3 Hang Power Cleans (135/95)
3 Front Squats (135/95)
 

“Fitness”

10AMRAP
5 KB Deadlift
5 Russian KB Swings
5 Air Squats
 

Extra Credit

Hip Thrusts 3×10
GH Raise 3×10


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