WOD

Thursday 1-2-14

A1) DB bench press @30X1; 8-10 x3; rest 90 sec

A2) DB bent over row @20X1; 6-8/arm x3; rest 30sec btw arms/90 sec after both

+

“Helen”

3 rounds AFAP:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

 

5 min AMRAP @ 80-90%:

– 10 burpees

– 30 DU or 90 singles

REST 5 min

5 min AMRAP @ 80-90%:

– 5 broad jumps (moderate)

– 7 KBS (53/35)

– 5 box jumps sd (24/20”)

– 7 T2B or T2B progressions

REST 5 min

5 min AMRAP @ 80-90%:

– Row 250

– 10 sit-ups

– 10 DB push press (TnG moderate)

REST 5 min

5 min AMRAP @ 80-90%:

– AD for cal

 

A) EMOM x 7min

– 2-3 TnG power snatch

B) 3 sets @ 90%

– 400m row

– 20 wall balls

– 20/16 HR pushups

rest 3 min

 

*start light and build to a moderately heavy weight on power snatch

*20 for guys and 16 for gals

*WB should be at a weight where they are UB

 

Monday 12-23-13

3 sets @90% aer:

– amrap strict chin ups

– row 400m

rest 2 min

+

3 sets @90% aer:

– 10 thrusters (moderate weight)

– row 400m

rest 2 min

 

*If can’t do strict, use band that allows 7-10 strict pull-up reps on first set

*Goal should be PR for strict pull-ups.

*Moderate does not mean easy on thrusters. They should be tough but fast and UB.

 

Friday 12-19-13

A) Hang squat snatch

– Build to a tough double in 6-7 sets

B) Heaving snatch balance; 3×4 sets; rest 2 min

+

Row sprint 25sec all out

rest 3:00 x 3

+

Airdyne 20 sec all out

rest 3:00 x 3

 

*all out means balls to the wall 100%

*if snatch balance unattainable based on flexibility restrictions work on overhead squat with raised heels

 

4 rounds at 80-90%:

– 400 m run

– 10 deadlifts (225/155)

– 10 CTB pull-ups/pull-ups

– 10 lateral burpees over bar

– 20 sit-ups

*rest 3-4 min

*switch order up every round, record all times

*deadlifts should be perfect or weight should be shed immediately

 

A) Front Squat 3-4×3 @ 30X1; rest 2 min (heavier than 12/13)

+

For time:

– 1,000m row

Rest 1 min

3 rounds of:

– 12 front rack weighted reverse lunges (135/95, 115/75, 95/55)

– 12 KB snatches (heavy)

– 12 box jump step downs (24/20)

Rest 1 min

– 1,000m row

 

*try and match row times

*pick steady pace to grind through this one

*frontward and/or unweighted lunges are ok if reverse are unattainable

*snatches can be broken up however if needed, 12 total per round

A) Clean pulls 1.1.1×3 rest 10 sec/2 min

B) Power clean cluster TnG 2.2.2×3 rest 15 sec/2-3min

C) EMOM x 10 min

– Odd: 5 TnG clean and jerk (135/95, 115/75, 95/55)

– Even: 30 double unders or 30 lateral hops over bar

D) Optional coach finisher if time permits