WODs

December 18-23 (WODs of the Week)

Monday, December 18, 2017

Skill (15-20 min)
Snatch + OHS technique & mobility

WOD
For time:
20 Toes-to-Bars
50 Double-Unders (2x singles)
15 Snatches 95/65
20 Toes-to-Bars
50 Double-Unders
12 Snatches 115/75
20 Toes-to-Bars
50 Double-Unders
9 Snatches 135/85
*Rx+ is Squat Snatches.
*Newer athletes may keep the same weight for the entire WOD.
——

Tuesday, December 19, 2017

SWOD
Front Squat (Week 2)
3 x 70%

3 x 80%

Max reps at 90% (record reps & weight)

^Warm up 1-2 sets & get to ~60% quickly.

Benchmark WOD “Jackie”
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-ups (Scale: jumping PLU)

Optional Accessory Work:
100 Slam Balls (30/20)
^For time and quality.
*Really bring the ball down hard. Think about your core as you bring it down.
——

Wednesday, December 20, 2017

Skill: 10 minute review on "Power Cleans”

SWOD
3RM Power Clean
--Take 15 minutes to establish a 3 rep max touch and go. Newer athletes work on hang power cleans, building to a heavy single (focus on: technique).

Partner WOD
AMRAP 15:
55 Deadlifts (225/155)
55 Wall Balls (30/20)
55 Calorie Bike (Assault: Rx)
55 Handstand Push-Ups (Scale: HR push ups)
^17.4 Open WOD. Team style and a little harder. Teams of 2. Only 1 person may work at a time.
——

Thursday, December 21, 2017

WOD "Rowing Helen"
3 Rounds for time of:
400m Row
21 Kettlebell Swings (53/35)
12 Pull-ups

SWOD
4-5 sets: 10 Back Rack Lunge (Reverse Steps)
——

Friday, December 22, 2017

Skill: 10 minute review on clean & jerk efficiency.

Benchmark WOD "Grace"
For Time: 30 Clean and Jerks (135/95)
^Time CAP is 10min. This is meant to be a sprint. Newer athletes may sub a hang clean and push press.

SWOD
5 Rounds (super set):
5 Bench Press (medium weight, unbroken, no misses)
8-10 reps of DB Bent Over Rows
——

Saturday, December 23, 2017

“12 WODs of Christmas”
In teams of 2-4:
1 x 125m Team Run
2 Thrusters (95/65)
3 Burpees
4 T2B (or 8 Toe Touches)
5 Wall Balls (20/14)
6 DB Power Clean (50/35/20)
7 WB Sit Ups (20/14)
8 Pull Ups (or 4 Muscle Ups)
9 Box Jump Overs (24/20)
10 Alt. DB Lunge Steps (50/35/20)
11 Snatches (95/65) or Alt. DB Snatches (50/35/20)
12 Cal Assault Bike Sprint (15 AirDyne)