Category: WOD

WOD – 010217

1. 2 sets :

  • 10 passthroughs
  • 10 air squats
  • 5 sdhp
  • 5 push press
  • stretch

2. warm up each movement (12-min)

  • 2 x 5 :
    • wall ball
    • box jumps
    • sdhp
    • push press
  • 1 x 15: cal row

for time (20-min)·

WOD – 123116

1. 2 sets

  • 10 passthroughs
  • 15 ohs
  • 10 push ups
  • :60 plank (forearms)
  • stretch

2. warm up movements for wod (15-min)

  • 2 x 5 :
    • thrusters
    • sdhp
    • ohs
  • 1 x 10 : kb swings
  • 1 x 5 : pull ups
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WOD – 123016

1. 2 sets :

  • 10 kossak
  • 10 reverse lunges
  • 15 air squats
  • 10 passthroughs
  • 5 snatch grip deadlift
  • 5 hang power snatch
  • 5 ohs
  • stretch

2. build to a starting weight for emom (12-min)

  • 2 sets of each barbell complex
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WOD – 122916

1. 2 sets :

  • 10 good mornings
  • 10 deadlift
  • :60 seated foward fold/2nd set seated straddle
  • stretch

2. complete the following :

  • 1 x 10 : box jumps
  • 2 x 15 : cal burn on rower
  • 3 x 5 :
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WOD – 122816

1. 2 x 5 :

  • muscle clean
  • clean drop (1/4)
  • hang power clean
  • clean drop (1/2)
  • power clean
  • stretch

2. power clean – 3rm touch n go

7 rounds (16-min)

  • 3 “touch n go” power cleans @ 80-85% of max
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WOD – 122716

1. 2 sets :

  • 15 air squats
  • 10 kossak
  • 10 reverse lunges
  • 5 trunk rotations
  • stretch

2. back squat – establish new 1rm

for time (18-min)

30 – 20 – 10

  • back squats (135/95) *off floor
  • push ups
  • pull ups
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WOD – 122616

1. 2 sets :

  • 10 passthroughs
  • 10 narrow grip OHS w/pvc
  • :60 scorpion/2nd set puppydog
  • 5 shoulder press
  • 5 push press
  • stretch

2. shoulder press – 5rm

  • record your max

for time (14-min)

10 – 9 – 8 – 7 ·

WOD – 122416

1. 2 sets :

  • 15 air squats
  • 10 kossak
  • 10 push ups
  • stretch

2. warm up each movement for WOD. (20-min)

12 days of christmas

  • 1 clean & jerk (165/115)
  • 2 muscle ups
  • 3 front squats (165/115)
  • 4 hspu
  • 5
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WOD – 122316

Day 11 – Toes to Bar

1. 2 x 3 :

  • high pull
  • muscle snatch
  • ohs
  • hang power snatch
  • power snatch
  • stretch

2. complete the following : (15-min)

  • 3 x 5 : power snatch (touch and go)
  • 2 x 10
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