WODs

December 26-31 (WODs of the Week)

Monday, December 26, 2016

Weightlifting
6 sets, building. Unbroken on the complex.
1 high hang squat clean+
1 push press+
1 low hang squat clean+
1 push jerk+
1 squat clean+
1 split jerk
—GO HEAVY (AHAP)

GWOD
Unbroken Strict HSPU
3x10, or 4x8, or 5x6, or 8x4, or 10x3
(suggested rep schemes are from advanced to beginner)
*Newer athletes sub: HSPU Negatives or box HSPU
——

Tuesday, December 27, 2016

WOD
For Time:
50 Deadlifts (225/155)
50 Burpees
50 Cal row
50 DU’s (3x SU)
——

Wednesday, December 28, 2016

Warm up & Mobility WOD

TABATA: T2B
TABATA: HS hold (newer athletes: Wall Walk to HS or Front Leaning Rest)
TABATA: Air squats
TABATA: KB swings (53/35)
*8 sets of :20 on 10: rest. 4 min per movement.
+Rest 2:00 between exercises.
——

Thursday, December 29, 2016

TEST:
1 set max unbroken pull ups

WOD
FOR TIME:
10/10 DB snatch (10 each arm)
50 DU’s
8/8 DB snatch
50 DU’s
6/6 DB snatch
50 DU’s
4/4 DB snatch
50 DU’s
2/2 DB snatch
50 DU’s
Rx: 70/45, scale: AHAP
DU sub: 125 singles
——

Friday, December 30, 2016

Warm Up WOD
EMOM 10:
30 sec on + 30 sec rest (athlete’s choice: row/bike/ski)

WOD
“Death by” KB swings (70/53, or AHAP)
Min 1 - 1KBS
Min 2 - 2KBS
Min 3 - 3KBS
etc…. until you cannot perform that given # reps in that given minute.
——

Saturday, December 31, 2016

Partner WOD
“Granny”
Teams of 2:
30 C&J (135/95)
45 Thrusters (95/65)
45 Pull-ups
45 DL (225/155)
45 HSPU
*One barbell per team, athletes must change weights when needed. Tag team format.