image
image

WODs

December 28-January 2 (WODs of the Week)

Note: we are closed on New Year’s Day. Regular class schedule the rest of the week.


Monday, December 28, 2015

SWOD
1 Hip Clean + 1 Clean from below the knee +1 Clean

-Work up to a heavy set. Power or squat okay.

WOD

15-12-9-6 reps of:

Power Clean (155/105)

TTB

Push Jerk (155/105)

BJ (24/20)

—-

Tuesday, December 29, 2015

WOD

“Satan’s Whiskers”

3 RFT:

10 C2B Pull ups

10 Front Squats, 165/115 – no rack

10 Burpees

Gymnastics Conditioning

3 attempts: unbroken C2B pull ups. Rest between sets.

—-

Wednesday, December 30, 2015

SWOD

EMOM 7 min
3 Squat Snatches (~75%)

WOD

EMOM 15

5 rounds of:

Min 1: Max Effort Cal Row (score)

Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU

Min 3: 2 Heavy Front Squats (from the floor)

—-


Thursday, December 31, 2015

SWOD

Establish a heavy single: Back Squat

WOD

5 RFT:

7 unbroken TTB + 14 unbroken Wall Balls (30/20) + 21 unbroken double unders

Rest :30 between rounds.

Auxiliary Gymnastics Benchmark:

Your Choice of 1 set of max unbroken reps of Muscle ups or Pull ups

—-

Saturday, January 2, 2015
WOD

With a 27 minute running clock…

A. In 10 minutes complete a 2k row + max reps of Clean and Jerks, 135/95

-Rest 3 minutes-

B. In 7 minutes complete a 800m row + max reps of Power Snatches, 115/75

-Rest 3 minutes-

C. In 4 minutes complete a 400m row + max reps of Thrusters, 95/65