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WOD Archive for November 2017

November 30, 2017

1. Warm-up
3 Steady Rounds:
Run 200m
15 Banded cialis Good Mornings
10 Push Press

2. Oly
Split Jerk
8×1 80-90%

3. Interval
5 Rounds:
AMRAP 2 Minutes
10 Clean and Jerk
Max Bar Facing Burpees in remaining time
Rest 2:00
C&J Weights:
R1 135/95lbs
R2 165/115lbs
R3 185/125lbs
R4 205/135lbs
R5 225/155lbs

Lite Class

Class Warm-up then

Class WOD

November 29, 2017

1. Warm-up
4 Steady Rounds:
12 Jumping Lunges
8 Good Mornings
4 Strict Pull-ups

2. Strength
Back Squat
2-2-2-2-2
As heavy as possible.

3. Interval
3 Rounds:
12 Front Squats 205/145lbs
15 Toes to Bar
18 Kettlebell Snatch 70/53lbs
(9 each arm.)
Rest :90

Lite Class

Class Warm-up then

3 Rounds:
12 Front Squats
15 Back Squats
18 Deadlifts
21 Hanging Knee Raises
24 Hollow Rocks

November 28, 2017

1. Warm-up
2 Rounds:
10 light Snatches
Run 400m

2. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
Every 2:00 for 7 rounds
1 Snatch @90% and 30 Double Unders

3. Met-Con
AMRAP 10:00
100m run
9 Sumo DLHP 135/95lbs
6 Muscle Ups

Lite Class

Class Warm-up then

4 Rounds of
50 Double Unders
200m run
9 Sumo DLHP with a KB
6 - 1 arm Bent Over Rows each side

Then 4 rounds of

200m run
12 T2B
9 Ring Rows
6 Goblet Squats

November 27, 2017

1. Warm-up
3 Steady Rounds:
20 Lunges each leg
15 Empty Bar Thrusters

2. OLY
Clean and Jerk
10:00 to build up to 75-80% of your 1RM C&J 

Then 

Every 2:00 for 6 rounds 

3 C&J @75-80% and 5 Strict Pull-ups 

3. Met-Con
For Time:
60 Alternating Pistols
40 Single Arm Push Press 50/30lbs
20 Ring Dips

Lite Class

Class Warm-up then

For Time:
60 Split Squats each leg
40 Single Arm Push Press 
20 Ring Dips
Then

60 Sit-ups 
40 Burpees 
20 Pull-ups 

November 24, 2017

Open Gym 9-11am and 3-5pm

1. Warm-up
2 Steady Rounds
15 Light Snatch Balance
15 Chest to Bar Pull-ups
30 Calorie Bike

2. Strength
Back Squat
Speed Work
8×3 @ 70%
 

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.
 

4. Interval
Dumbbell “DT”
DBs 50/30lbs
5 Rounds:
12 Deadlift
9 Hang Clean
6 Push Press
Rest :30
 

Lite Class

Dumbbell “DT”
DBs 50/30lbs
5 Rounds:
12 Deadlift
9 Hang Clean
6 Push Press
500m Row

November 23, 2017

THANKSGIVING DAY TEAM WOD at 10am

November 22, 2017

1. Warm-up
4 Steady Rounds:
10 Jumping Squats
100m Run
1 Rope Climb

2. Strength
Back Squat
Work up to a heavy single over 90%
Then
5×3 @ 90%

3. Interval        
3 Rounds:
AMRAP 4 Minutes
5 Squat Snatch 155/105lbs
2 Rope Climbs
Rest 2:00
Continue where you leave off each AMRAP.
 

Lite Class

Deck of Cards

November 21, 2017

1. Warm-up
3 Steady Rounds:
40 Double Unders
20 Burpees
10 Good Mornings

2. Oly
Squat Clean

Warm Up
4×2 @ 60-70%
With pause at knee
Drop and reset
Then
7×1 @ 90%+

 

3. Met-Con
10 Rounds:
3 Power Cleans 225/155lbs
15 Wallballs 30/20lbs
 

Lite Class

10 Rounds:
7 Power Cleans
15 Wallballs
20 Mountain Climbers

 

November 20, 2017

1. Warm-up
4 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm DB Sotts Press
(Switch arms each round.)
200m Run

2. OLY
Snatch
6×3 @ 75-80%
 

3. Met-Con
4 Rounds:
15/10 Banded Push-ups
Run 200m
15/10 Strict Pull Ups
Run 200m
 

Lite Class

4 Rounds:
15 1-arm Thrusters (R)
Run 200m
15 1-arm Thrusters (L)
Run 200m

Then

20 Sit-ups
Run 200m
20 Russian Twists
Run 200m

November 17, 2017

1. Warm-up
2 Steady Rounds:
15 Light Hang Power Cleans
15 Light Pause Front Squats
30 Double Unders

2. Strength
Back Squat
Speed Work
8×3 @ 67.5%

3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.

4. Interval
3 Rounds:
20 Air Squats
10 Hang Power Clean 135/95lbs
20 Air Squats
10 Hang Power Clean
20 Air Squats
Rest 2:00
 

Lite Class

Class Warm-up then

Class WOD

 

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