WODs For the week of 12-13 (Sunday to Saturday)

Christmas/New Year schedule: 

24th:  9am ugly sweater and white elephant gift WOD.

25th-27th CLOSED. 

28th-30th Normal SChedule. 

31st:  9am only 

1 Jan Closed

Normal Schedule resumes Jan 2

 

 

Sunday:

Bench/Back squat 5x5, build--superset.  Set up 2 bars.

Strength Accessory
A. 4×6-8 Front Rack Single Leg Step ups, rest as needed
B. 3×8-10 Bent Over Barbell Row, rest as needed
C. 2x200m 1-arm Overhead DB Walk, 70/50 – switch arms at the 100m mark, rest as needed between sets.

 

Stephanie—5rm Deadlift, Squat, Bench.  Then accessories. 

Monday

1. Conditioning
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

2. Snatch Accessory

T band 3x8 each, then:
5×2 3 position snatch deadlift

 

Tuesday

1. Conditioning
“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups

2. Conditioning
18 unbroken C2B Pull ups
Rest :20 seconds
18 unbroken Thrusters, 95/65
Rest :20 seconds
15 unbroken C2B Pull ups
Rest :20 seconds
15 unbroken Thrusters, 95/65
Rest :20 seconds
12 unbroken C2B Pull ups
Rest :20 seconds
12 unbroken Thrusters, 95/65

3. Lower Body Pull
3×10 Good Mornings

Wednesday
 

1. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.

2. Gymnastics
10-9-8-7-6-5-4-3-2-1 unbroken Kipping HSPU, or strict presses.

 

Thursday

3-5 Giant Sets of:
5 Glute Ham Raises
10 Strict TTB
15 second L-Sit
20 weighted Hip Extensions, 45/35
1 minute double KB Front Rack Hold, 2/1.5-Pood – stand upright with KB in front rack, knees locked out and hips back.
Giant set is not for time, but move from exercise to exercise with minimal rest. Rest 2 mins between rounds

20 minute row—shoot for 5k

Friday

2016 OPEN ATHLETES
1. Snatch
work up to a heavy single from the low hang

2. Snatch
EMOMx5: 5 TnG Squat Snatches, across

3. Conditioning
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side)
3 Rope Climbs or 6 strict pull ups

Saturday

2016 OPEN ATHLETES
1. Conditioning
4 RFT:
600m Run
25 Burpees
15 Jerks, 135/95