kettle bell
kettle bell

WODs

December 26-30 (WODs of the Week)

Tuesday, December 26, 2017

Skill (10-15 min)
A) How to approach the WOD.
B) Review: proper deadlift technique

WOD
In 18 minutes, get as far as you can:
15 Pull Ups
30 Wall Balls (20/14)
15 Deadlifts (185/125)
15 Pull Ups
30 Wall Balls (20/14)
12 Deadlifts (225/155)
15 Pull Ups
30 Wall Balls (20/14)
9 Deadlifts (275/185)
15 Pull Ups
30 Wall Balls (20/14)
6 Deadlifts (315/205)
*If you finish under the time cap, record your time and final weight on the barbell. Deadlifts go down 3 reps and up in weight each round. Newer athletes may stay at one DL weight.
——

Wednesday, December 27, 2017

Front Squat (Week 3)
75% x 5
85% x 3
New 1RM attempt
^Another way to go about this is to do 2-2-2-1-1-1

WOD
EMOM 18
Min 1.) 12/9 Cal Bike
Min 2.) 12 TTB
Min 3.) Max Effort: Front Rack Lunges (135/95) Newer athletes may sub DBs.
*Score is total Lunges.
——

Thursday, December 28, 2017

SWOD
EMOM 16
Odd: 2 Snatches (Climbing)
Even: 4 Clean and Jerks (same weight as snatch)
One barbell. Score is your highest set completed with the same weight for both.

WOD
AMRAP 10
Max Effort: Thrusters (95/65, should be fairly light)
+5 Burpees EMOM (starting with burpees, newer athletes sub 3 burpees EMOM)

^RX+ is 115/75
Goal is to get 75+ reps.

Optional Accessory Work (before or after class)
EMOM 8
Odd: Max Turkish Sit-Ups** (2 KBs or DBs)
Even: Max Russian Twists with a plate
**Lying flat with your legs straight and the KB/DB in the finished bench press position, complete a sit-up without picking your feet up off the ground.
——

Friday, December 29, 2017

SWOD
Review: OHS Mobility & Technique
Then 10 minutes to complete: 3x3 OHS, building (from the floor).

WOD
For Time (get as far as you can in 20 min):
50 American KB Swings
40 Air Squats
30 Hang Power Snatch
2x 100m Sprint (2x to round bush and back)
10 Overhead Squats
2x 100m Sprint (2x to round bush and back)
30 Hang Power Snatch
40 Air Squats
50 American KB Swings

^CAP: 20min.
RX: 53/35 KB, 95/65 BB
RX+ 70/53 KB, 135/85 BB
——

Saturday, December 30, 2017

PWOD
Get as far as you can in 35 minutes… one partner works at a time…

50-40-30-20-10:
Calories (your choice: bike, row, ski)
Thrusters (115/75)

…immediately into…

10-20-30-40-50:
Alt. DB Snatches (50/35)
Pull Ups

Cash out: after the WOD, run 800m together