WEEK of WOD's 12.9.19 - 12.14.19

MONDAY, DECEMBER 9th

A.

In 15 minutes, find 1-RM Clean and Jerk

* start at 50% and build (3-2-2-1-1-1)

B.

On the 4:00 x 4 Rounds (16minutes):

30 Air Squats

20 Russian Kettlebell Swings (70/53lbs)

10 KB Facing Burpees

Goal Time: <3 minutes per interval

Scale to: by Load, then...20/12/7 reps

C.

Hamstring Stretch on Rig

TUESDAY, DECEMBER 10th

A.

Gymnastics Skill/ Strength Work:

In 12-15 minutes, work at a steady pace through these drills...

Strict Muscle-Up x 1-3 (Or Butterfly Kip circles x 10-15, or Kipping Pull-ups x 5-10)

Pistols x 10 (5 ea, Rolling, Counterweight, Box Asssistance)

L-Sit Hold x 20 seconds

Banded Rows x 10

Banded Snow Angels x 10

B.

10 min AMRAP:

30 Double Unders (90 SU)

10 Clusters (75/55lbs)

Goal Rounds: 6+

Scale to: 15 DU (45 SU), 5 Hang SCTh

C.

Smash Quads with Partner/ FR Quads/ Couch Stretch

WEDNESDAY, DECEMBER 11th

A.

200m Run

15 D-Ball Over Shoulder (150lb/100lb)

300m Run

12 D-Ball Over Shoulder (150lb/100lb)

400m Run

9 D-Ball Over Shoulder (150lb/100lb)

Goal Time:

Scale to: 200m Run stays, 10-7-5 reps

B.

5 Rounds for Load:

Bench Press x 2

Single Arm DB Bent Over Row @30X0 x 5 ea side

3 rounds:

10 GHD Sit-ups into :10 Supine Hold

10 Hollow Body rocks

20 Supermans

THURSDAY, DECEMBER 12th

A.

For Time:

75/60 Cal Row

50 Handstand Push-ups

50/35 Cal Assault Bike

50 Push Press (115lb/75lb)

30/20 Cal Ski

Scale to: 50/40 Row Cals, 30 hspu, 40/30 Bike Cals, 30 PP, same ski cals

Goal Time: < 20 minutes

B.

3-5 Rounds at Steady Effort:

50’ Sled Drag (Mod Load)

2 Laps Farmers Carry (One LAP R arm only, One LAP L arm only)

30 Banded Pull-Aparts, pulse pace

FRIDAY, DECEMBER 13th

A.

In 15 minutes, complete 5 sets of...

Paused Back Squat X 3

* Tempo @ 33X2

* finish around 70-75% of 1RM Back Squat

B.

Alternating complete rounds with partner, complete as many rounds and reps as possible in 20 minutes...

9 Chest to Bar Pull-Ups

12 Hang Power Cleans (135/95)

9 Ring Dips

21 Deadlifts (135/95)

Goal Time: <2.5 minutes per set

Scale to: by Load first, then...5, 7, 5, 15 reps

C.

3 rounds for quality:

15 AbMat Sit-ups w/ Plate (25/15lbs)

15 Russian Twists w/ Plate (25/15lbs)

Pigeon Pose as active rest

SATURDAY, DECEMBER 14th

NAUGHTY or NICE FAITH RX'D WOD during 8am Class

For Time:

15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

Scaled:

15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

ELF (Kids 14 and Under):

4 Rounds for Time:

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps (15#)

20 Single Unders

*Plate jumps are like box jumps to a plate