WODs

December 4-9 (WODs of the Week)

Monday, December 4, 2017

SWOD (12 min clock)
Power Clean + Jerk
2 Reps EMOM x 6min

1 Rep EMOM x 6min

*Change the weight at anytime.

WOD
EMOM 21
Min 1.) 15/12 Cal Bike
Min 2.) 12-15 Pull-Ups^
Min 3.) 12-15 OH Squats 95/65*
*RX+ is 135/95, RxC: 185/125
^CTB pull-ups is an option as well if you're efficient at them.
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Tuesday, December 5, 2017

SWOD
Back Squat (Recovery Week)
40% x 5 reps

50% x 5 reps

60% x 5 reps

Quality reps. Controlled + full depth or to a box.

WOD
AMRAP 17:
1 Deadlift (very heavy ~85-90%)
10 TTB
15 Burpees

WOD Version #2
5 Deadlifts (medium heavy ~65-75%)
10 TTB
15 Burpees
——

Wednesday, December 6, 2017

WOD
With a 36 minute running clock:

...at the 0:00
AMRAP 6
15 Cal Assault Bike (Rx)
10 Snatches (95/65)

...at the 10:00
AMRAP 6
10 Cal Assault Bike
15 Wall Balls (30/20)

...at the 20:00
AMRAP 6
15 Cal Row
10 HSPU’s or H/R Push Ups

...at the 30:00
AMRAP 6
10 Cal Row
15 Hang Power Cleans (95/65)

^4 min rest between AMRAPs. Each section has 25 reps so your score will be easy to add up and convert to rounds and reps. If there are more than 2 Rx athletes in a class, 1/2 class can start on last row AMRAPs then hit the bike AMRAPs.
——

Thursday, December 7, 2017

SWOD
Take 10 minutes to build to a heavy, single thruster from the floor.

WOD (24 min)
5 Rounds:
1min. of Box Jumps (24/20)
1min. of Alt. DB Snatches (50/35, Rx+ 70/50)
1min. of Thrusters (95/65, Rx+115/75)
1min. of Burpees
1min. of REST

^Score is total #reps.
——

Friday, December 8, 2017

EMOM 10:
Odd: 3 Power Cleans (70%+)
Even: 5 Front Squats (70%+)

+REST 5 min.

EMOM 10:
Odd: 3 STO (any press ~75%+, should be done unbroken, from the floor)
Even: 2-3 Rope Climbs^ to 15’ (Scale: 1 climb to top or 3 modified from floor)

+REST 5 min.

EMOM 10:
Odd: 25+ Russian KB Swings 70/53 (scale #reps if needed)
Even: 1-minute Front Leaning Rest (straight arm plank on your hands)

^If not enough ropes, 1/2 class may start on the ropes vs jerks (EMOM #2)
——

Saturday, December 9, 2017

PWOD
Teams of 2:
100 Burpee "buy in” (Scale: 80)
Then…
42-30-18:
Deadlift (225/155)
HSPU
Thruster (95/65)
Toes-To-Bar
Then…
100 Burpee "cash out” (Scale: 80)
*CAP: 35 min.
*Can anyone finish this one? No working after the timer ends.
*Only 1 partner may work at a time.