image
image

WODs

September 19-24 (WODs of the Week)

Monday, September 19, 2016

SWOD #1 - Weightlifting (15 min)
Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

SWOD #2 (10 min)
3x6 Back Squat, across (~65-70% from the rack)

WOD
3 RFT:
50 Double Unders (scale: 150 singles)
10 Clean and Jerks (135/95)

Auxiliary - Strength
4 Giant Sets of:
6 DB Bulgarian Split Squats (6/side)
6 Weighted/Strict Chin ups
6 Close Grip Bench Press
6 Romanian Deadlift (~70%)
Note: a “giant set” is not for time, but move with purpose from movement to movement.
After completing the cycle, rest 2-3 mins before starting the cycle again.
——

Tuesday, September 20, 2016

If there are more than 4 people in class, half will start on WOD 1 and the other half will do WOD 2. Switch during second half of class.

WOD #1
AMRAP 12 of:
12 Cal Row
12 Box Jump Overs (24/20)
12 KB Goblet Squats (70/53)

WOD #2
3 RFT:
16 Calorie Assault Bike (20 AirDyne)
20 KB OH Walking Lunge Steps (70/53)

Auxiliary - Midline
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30-sec Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.
——

Wednesday, September 21, 2016

With a 45 minute running clock—

0:00-15:00
Squat Conditioning. For time:
15 Back Squats, 155/105
15 Back Squat, 185/135
15 Back Squats, 225/155

15:00-30:00
Press Conditioning. For time:
15 Push Press, 135/95
15 Push Press, 155/105
15 Push Press, 185/135

30:00-45:00
Clean Conditioning. For time:
15 Hang Power Clean, 155/105
15 Hang Power Clean, 185/135
15 Hang Power Clean, 205/155

—No Racks. You may scale the weights, but must increase after each set of 15 per any given movement. Rest at least 1 minute after completing each weight. 1 barbell per athlete, change your own weights.

Auxiliary Gymnastic Pull Conditioning. For time:
15 Strict C2B Pull ups
15 Strict Pull ups
15 Kipping C2B Pull ups
Rest 1 minute after completing each set of 15.
——

Thursday, September 22, 2016

WOD #1 “Diane”
21-15-9:
Dead Lifts (225/155)
HSPU

WOD #2
21-15-9:
TTB
Row For Calories

Auxiliary - skill
For time:
200 Double unders
Rest 1 minute
100 Double unders
——

Friday, September 23, 2016

SWOD (20 min)
4-5 sets of: 1 Squat Clean + 2 Front Squats
Then, 4-5 sets of: 2 Front Squats + 1 Split Jerk (from the rack)

WOD
For time, complete:
15 Power Snatches
20 Bar Facing Burpees
30 Thrusters
20 Bar Facing Burpees
15 Power Snatches
Rx: 95/65
RxC: 115/75

Auxiliary GWOD
If your best set of unbroken MU is >20, complete: 2 sets of 15+ unbroken w/ unlimited rest
If your best set of unbroken MU is btw 15-20, complete: 3 sets of 10 unbroken w/ unlimited rest
If your best set of unbroken MU is btw 10-14, complete: 4 sets of 7 unbroken w/ unlimited rest
If your best set of unbroken MU is <10, complete: 5 sets of 5 unbroken w/ unlimited rest

——

Saturday, September 24, 2016

WOD: TBD