WODs

December 12-17 (WODs of the Week)

Monday, December 12, 2016

WOD
For time, complete:
—3 Rounds— (95/65)

12 Deadlifts

9 Hang Power Cleans

6 Jerks
—2 Rounds— (135/95)

12 Deadlifts
9 Hang Power Cleans
6 Jerks
—1 Round— (185/105)

12 Deadlifts
9 Hang Power Cleans
6 Jerks

^Note: barbells are to increase in weight each additional part. Athletes will change their own weights and must use clips. Scale appropriately, for all movements.
^^Newer athletes: keep one weight for all 3 parts of the WOD.
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Tuesday, December 13, 2016

A. EMOM 8 min
AMRAP: unbroken HSPU*
*Scale: inverted box push ups

B. EMOM 8 min
AMRAP: unbroken T2B (scale: strict knee tucks)
+NO KIPPING ON KNEE TUCKS
+Your knees should rise to chest level.

C. EMOM 8 min
AMRAP: 20” box jumps in 30 seconds.
+Rest remaining 30 sec.
+If you can’t jump 20” fast and repetitive, scale to a smaller box or jump to a couple stacked plates. These should be fast and more plyometric based. >> SPEED KILLS.
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Wednesday, December 14, 2016

Active Recovery Day!

WOD
Complete:
2k row
100 Cal Bike
200 DU’s or 400 singles
(Performed in any order)

CORE
5 sets (with a running 10-min clock):
30 seconds of each: front, R-side, L-side planks
No rest between sets. Rest :30 after 1:30 work. No weighted planks today.

MWOD
20 min joint mobility: knee, hips, low back, shoulders.
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Thursday, December 15, 2016

Mobility (15 min)

WOD
21-15-9 reps for time of:
C&J (135/95)
Pull ups
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Friday, December 16, 2016

Kettlebell WOD #1
2 Rounds of L+R (single arm KB):
8 DL
8 Bent over row
8 SDHP
8 Push press
8 Front squat
8 Snatch
8 Thrusters
-Repeat for both arms.
-2 sets for each arm.
-Choose one light weight KB.

WOD #2
5 sets:
20 KB* goblet walking lunge steps
20/15 push ups
*Should be a challenging weight!
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Saturday, December 17, 2016

9am
Mini Muscle Up Clinic with Coach Kody (30 min)

WOD: TBD