12-27 – 1-1 WOD

Monday: team Wod 1 class only – 5pm

Sat. See board

Fri: 1. Emom10 3 Deadlifts + 6 burpee over bar

2. 21-15-9 1 arm overhead db squat, boxjumps

3. Hollowhold tabata

Thur: White

Wed: Emom 8×3 front  squat

Teams of 2, AMRAP 20 with constant rotation
station 1 is 10 calorie row
station is 7 bar over burpees
station 3 is 3 heavy power
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12/19 -12/23 WOD

12/23 1 class only Noon

12 Days of X-mas wod

12/22

  1. Deadlift Emom 8 x 5
  2. Diana

12/21

EMOM 8 x 3 Snatch

Amrap 15: 20 cal or 50 DU, 10 Power Snatch, 20 Hollow Rock

12/20

  1. FrontSquat 2 reg + 1 pause
  2. 3 rounds
  3. 400M, 20 TTB, 20 wallballs

12/19

Warm up

3 min cardio: bike/row / ru
1 length lunge twist
1 lap forward  and back bear
10 shoulder tap plank holds, 10 pushups, 15 squats
15 sec bar hang reverse grip, 15 sec HSH

 1 min at each station = see board

12/15 -12/16 WOD

Sat.
1. Death by pullups
 
2. AMRAP 15
5 DB burpee
5 DB thrusters
30 DU
$$$ 1,000M hard for time bike or row
 
 
Friday:
 1. EMOM 10
Even Deadlift 5 reps
Odd dips 5-8
 
2. AMRAP 15
 
10 Cal Row
10 Cleans (135/95)
10 pushups
 
$$ DU 3 min

12/14 WOD

1.5 sets of 4 reps- walking backwards- med heavy sled pulls-25 feet

101: 5 x 1 lap bear crawl rest 30 sec. 15 db cleans

2. Happy Birthday coach Steve

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

101 option: team or go for it

12/13 WOD

Warm up:

3 min your choice med pace: Bke/Row/Run/DU

1 lap samson, 1 length inchworm

Monster band walk: 15 right, 15 left 5 10 forward, 10 back

glute bridge 10, 10 lateral lunge, 10 wall squats

A.

EMOM 10

Even: Back Squat x 5 reps

Odd: Barbell bent over Row x 6 reps each arm

B.

Three rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches MOD KBS

20 Alternating Reverse Lunges  KBs/DBs

20 V-Ups

12-11 and 12-12

Tue

AMRAP

10 around worlds or inchworm shoulder taps
20 burpee to plate
30 toes to bar
40 squats
50 DU
60 meter broad jump
70 mountain climbers
800 meter run

90 second rest
100 meter sprint on row

 

Monday

Emom12
Even strict press 5
Odd pullups 5-10

50 calorie row
30 (each)single arm dumbbell push press (choose weight)
30 pull-ups

50 wall ball sit ups

12/9 WOD

Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
For time:
20 Calorie  row
15 Burpee to plate
12 Muscle-Ups
20 Calorie row
12 Burpee to plate
9 Muscle-Ups
10 Calorie row
9 Burpee to plate
6 Muscle ups

*

Mod  for every 3MU do -5 pullups and 5 dips.