kettle bell
kettle bell

WODs

December 11-16 (WODs)

Monday, December 11, 2017

WOD
With a 24 minute running clock… complete 4 Rounds:
2 min. of Max Power Clean and Jerks (start at 70% & climb 5% each round)
~30 second transition
2 min. of Max Cals on the Rower
+2 min. Rest between rounds (change weights)

* Go like 80-85% on the Row. Make sure you can get within 2-3 Cals of your best and worst row.
* Realistically looking for 3-5 reps on the heavier clean and jerks. Not rushing, but hitting solid reps. If you can do more, go for it and if you are working on form and going lighter, then you need to do more reps.
*Score is your total row calories & C&J reps (record top weight).

WOD
10 minutes to finish/work... (no score kept, this is for QUALITY)
10-9-8-7-6-5-4-3-2-1:
HSPU’s (scale options: wall walks, HSPU negatives, seated DB press)
Pull-Ups
^RX+ is strict for both movements.
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Tuesday, December 12, 2017

WOD
Within a 30 min. window...
5 Rounds:
5 Bench (AHAP)
5 Deadlifts (AHAP)
20/15 Cal Bike Sprint (Rx: Assault)
+Rest 3-4 min. & repeat

^AHAP in good form! Goal is to move station to station quickly, then get the rest at the end. You may share equipment and go at alternate times to make it work. If you do this right, it should be all you have energy for today. :) For Scoring... record bench and DL weight.

Accessory Work (optional extra credit)
40-30-20-10:
Russian Twists with (10-25#) plate
Push-Ups
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Wednesday, December 13, 2017

SWOD (15 minutes)
Front Squat (Program - week 1)
5 x 65%
5 x 75%
Max reps at 85%^
^Shoot for more than 5. Record reps + weight.


WOD “Airforce”
For Time or AMRAP 20:
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
+EMOM: 4 Burpees (newer athletes sub 3 burpees)

^Rx: 95/65
Rx+: 135/95 “Top Gun”

*Do 4 burpees every minute, including at the start of the WOD. Athletes are allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. RX+ is called "Top Gun.” Time cap 20 minutes.
**Athletes may NOT continue after the timer ends. NO EXCEPTIONS. If you did not finish, you did not scale correctly.
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Thursday, December 14, 2017

PWOD - teams of 2
For Time: (or AMRAP 15)
80-60-40-20
Wall Balls (20/14)
20-40-60-80
Hang Power Cleans (115/75)

+Rest 5 min.

For Time: (or AMRAP 15)
80-60-40-20
Toes To Bar
20-40-60-80
Alt. DB Snatch (50/35)

Teams of 2. Alternate sets between the two movements (80 WB > 20 HPC > 60 WB, etc). Only 1 person works at a time. RX+ is 135/95 & 30/20 Wall Ball.
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Friday, December 15, 2017

WOD
5 Rounds:
Min. 1) 12/10 Cal Row (Rx+ 15/12)
Min. 2) 8-10 Snatches (Rx: 95/65 from ground to OH)
Min. 3) 12/10 Cal Bike
Min. 4) 12-15 Pull-Ups (Rx+ 5 MU)
Min. 5) 30 DU (2x singles)
Min. 6) 20 KBS (53/35)
Min. 7) REST
*Move well for 45-50 seconds in each segment. Scale #reps if needed. Listen to your coach.
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Saturday, December 16, 2017

WOD
10 min. Ladder… (0:00-10:00)
10 HSPU's
10 Deadlifts (225/155)
+3m rest

10 min. Ladder… (13:00-23:00)
10 Cal Row
10 Front Rack Lunges (95/65)
+3m rest

10 min. Ladder… (26:00-36:00)
10 Jerks (115/75)
10 Burpees

*Add 10 reps after each set in all ladders. So it will be 20 reps of both movements on round 2, 30 reps on round 3 etc...