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WOD Archive for November 2017

November 16, 2017

1. Warm-up
3 Steady Rounds:
Run 200m
15 Banded Good Mornings
10 Dumbbell Push Press
:30 HS Hold

2. Oly
Split Jerk
7×2 75-85%

3. Met-Con
7 Rounds:
Run 100m
10 Shoulder to Overhead 135/95lbs
 

Lite Class

Class Warm-up then 2 rounds of

50m 1arm OH Carry x 2 rounds each arm
50m 1arm Suitcase Carry x 2 rounds each arm
1arm Bent Over KB Row x12 x 2 rounds each arm
50m 1arm OH Lunge Steps x 2 rounds each arm
50 Double Unders

*3 Burpees EMOM

November 15, 2017

1. Warm-up
3 Steady Rounds:
15 Jumping Lunges
10 Empty Bar Snatch Balance
5 Strict Chest To Bar Pull Ups

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 87.5%

3. Interval 
10 Rounds:
4 Bar Muscle Ups
8 Burpees to 6″ Target
Rest :30

Lite Class

Class Warm-up then

10 Rounds:
8 Thrusters
8 Russian KBS
Rest :30

November 14, 2017

1. Warm-up
2 Rounds:
:60 Banded Glute Activation
50 Double Unders
20 OHS

2. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.

Then

7×1 @ 82.5-92.5%

3. Met-Con
For Time:
Run 800m
100 Wallballs 20/14lbs
Run 800m
 

4. Accessory (after class under the rig)
Lunge Hold
12 Rounds (6 each side.)
:30 on :30 off
Alternate sides.
Back knee should be held 1″ off the ground, Front knee should be at 90 degrees.

Lite Class

Class Warm-up then

Run 1 mile
100 Wallballs
Run 800m
 

November 13, 2017

1. Warm-up
3 Steady Rounds
20 Weighted Lunge Steps
15 Light Front Squats

2. OLY
Clean and Jerk
6×3 @ 72.5-77.5%

3. Met-Con
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 115/85lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.
 

Lite Class

Class Warm-up then

Climb the Ladder
2 Burpees
2 Front Squats
2 Pull-ups
100m run then 4/4/4 100m run…

November 10, 2017

1. Warm-up
800m run
40 Double Unders
20 Burpees 
10 Barbell Good Mornings 

2. Strength
Back Squat
Speed Work
8×3 @ 65%

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

Heavier than last time.

4. Interval 
3 Rounds:
21 Bar Facing Burpees
21 Dumbbell Thrusters 50/35lbs
Rest :60

Lite Class

5 Rounds:
21 Bar Facing Burpees
21 Dumbbell Thrusters 50/35lbs
Rest :60

November 9, 2017

1. Warm-up
3 Steady Rounds
30 Double Unders
15 Banded Good Mornings
10 Dumbbell Push Press

2. Oly
Push Press
4×3 @ 85%

3. Met-Con
4 Rounds:
20 Back Rack Walking Lunge Steps 185/135lbs
15 Box Jumps 24/20″
5 Bar Muscle-ups

Lite Class

With a 35:00 running clock complete

5 rounds of 

10 Push Presses

10 Box Jumps

10 Pull-ups

Remaining time complete an AMRAP of

40 Air Squats

30 Sit-ups

20 Push-ups 

November 8, 2017

1. Warm-up
4 Steady Rounds:
12 Jumping Squats
100m run
5 Strict Pull-ups

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 85%

3. Intervals
AMRAP 12 Minutes
Run 200m
18 Chest To Bar Pull Ups
(Must be done in sets of 6.)
Rest :30

Lite Class

With a 35:00 running clock complete

 

5 Rounds of

10 Deadlifts

10 Bar Rollouts

Then

5 Rounds of 

10 Band Rows

10 Tricep Push Downs with bands

Then remaining time AMRAP of

20 Mountain Climbers

50 Double Unders

November 7, 2017

1. Warm-up
3 Steady Rounds:
10 1 arm Russian KBS each arm 
Run 400m

2. Oly
Squat Clean
Warm Up:
4×2 @ 60-70%
With pause at knee.
Drop and reset.
THEN
7×1 @ 82.5-92.5%of your 1RM

3. Met-Con
AMRAP 20 Minutes
50 Air Squats
30 Hang Power Cleans 95/65lbs
10 Strict Deficit Handstand Push-Ups 4/3″

Lite Class

1 mile Buy in then

For Time:

50 Wall Ball

Rest 1:00

40 Wall Ball 

Rest 1:00

30 Wall Ball

Rest :30

20 Wall Ball 

Rest :30

10 Wall Ball

 

November 6, 2017

1. Warm-up
4 Steady Rounds:
:30 SupinatedHang from Pull Up Bar
10 Single Arm Dumbbell Sotts Press
(Switch arms each round.)
200m run

2. OLY
Snatch
6×3 @ 72.5-77.5%

3. Met-Con
AMRAP 12 Minutes
5 Deadlifts 275/185lbs
10 Bar Facing Burpees
15 Sit Ups

Lite Class

10:00

Odd Minutes

10 Back Squats

15 Sit-ups

Even Minutes

15 Squat Jumps

Plank remainder of minute

 

20:00 AMRAP of

10 KBS

10 Burpees

250 row

November 3, 2017

1. Warm-up
2 Rounds:
15 Light Pause Front Squats
15 Handstand Push-Ups
20 Calorie Bike or 400m run

2. Strength
Back Squat
Speed Work
8×3 @ 62.5%

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

4. Interval 
3 Rounds:
AMRAP 4 Minutes
30 Wallballs 30/20lbs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
Rest 2:00
(If you finish start back at the top.)
Reset each AMRAP.
 

Lite Class

Row 2000m

50 Wall Ball 20/14

Row 1000m

35 Wall Ball

Row 500m

20 Wall Ball

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