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WOD Archive for December 2017

December 12, 2017

1. Warm-up
Floss Elbows
Then
2 Rounds:
15 Squat Jumps
15 Overhead Walking Lunge Steps 95/65lbs

2. Strength
1RM Misfit Snatch Complex
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
 

3. WOD
For Time:
50 Chest to Bar Pull Ups
50 Thrusters 75/55lbs
800m Run
 

Lite Class

5 Rounds of

Run 400m
15 Hang Squat Cleans
15 Sit-ups
15 Bar Facing Burpees

December 11, 2017

1. Warm-up
Floss Quads above the knee
Then
2 Rounds
Bike/Row 1k
30 Alternating Jumping Lunges

2. Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

3. WOD
AMRAP 10 Minutes:
15 Calories on Rower
15 Push Presses
15 Hang Power Snatch 95/65lbs
 

Lite Class

5 Rounds of

Partner 1: Row 200m ME
Partner 2: Complete 10 Double KB Thrusters then rest remaining time
Then 5 rounds of
Partner 1: Run 200m ME
Partner 2: Complete 10 Burpees then rest remaining time

Once all of the rounds are completed, each partner takes a kb and
lunges 50ft with the kb overhead in right arm and 50ft with the kb overhead in left arm x4 rounds

December 8, 2017

1. Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
800m run

2. Strength
Power Olympic Lifting Total

Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk
Take as long as you need to build up to your 1RM. Just don’t spend so much time on the Snatch that your Clean and Jerk suffers.

3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups
This is a classic chipper. Typical strategy on big sets would be to break as often as needed to keep rest to the absolute minimum. Big sets spike your heart rate and can make it more difficult to maintain a steady pace.

Lite Class

2 Rounds For Time
50 Burpee Box Jumps
40 OHS or Front Squats
30 Pull-ups

December 7, 2017

1. Warm-up
3 Steady Rounds:
12 KBS 53/35
Run 100m
:30 Goblet Squat Hold
Run 100m

2. Strength
Find a 1RM Front Squat

3. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.

Lite Class

5 Rounds:
AMRAP 5 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
100m run
Rest :60

December 6, 2017

1. Warm-up
Steady Through
2:00 Banded Glute Activation
3:00 Row
30 Push Press 95/65

2. Strength
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)
Warm up the Push Press and Split Jerk before you start either one. After the first 10 minute window, give yourself a minute or two to transition, but not longer than that.

3. Interval
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.
There is a middle ground of not too fast and not too slow each round (sounds obvious right?). But sprinting through the first couple rounds to “maximize rest” will burn you out. Going through too slow will not provide any rest. Find that sustainable happy medium that may allow you to increase output as you go.

Lite Class

Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Burpees

*Add 3 Burpees every round. Once you fail run 1 mile and start back at the beginning.

December 5, 2017

1. Warm-up
4 Steady Rounds:
10 Jump Squats
10/7 Calorie Bike/Row
10 Good Mornings

2. Strength
Find a 3RM Back Squat
You should plan on hitting several warm ups sets of 3-5 reps. Use your (hopefully) new 1RM found during cycle 1 as a guide as making educated jumps in weight.

3. Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m
The Farmer’s Carry weights allow males to grip (2) 70lb KBs in each hand, and females to grip a 53lb and 35lb OR heavy DBs in each hand. Farmer’s Handles are preferred, but we understand not everybody has access.

Lite Class

400m Lunge Buy In Then

3 Rounds of
15 Push Press
20 Squat Jumps
Run 400m

December 4, 2017

1. Warm-up
3 Steady Rounds:
:30 Supinated Hang from pull up bar
8 BTN Push Press into 8 OHS
8 Front Squats

2. OLY
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
Take as many warm up reps as you want, but when you start actually making attempts at a max, keep it to three on each lift. If you need one mulligan, take it.

3. Met-Con
3 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders
You need to remain very calm mentally during this piece. Getting out of control will make you take unnecessary breaks and likely make you miss double unders. Keep transitions smooth, and singles on Cleans is likely your best bet.

Lite Class

5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
400m run
8 Push Jerk 185/135lbs
25 Double Unders

December 1, 2017

1. Warm-up
2 Steady Rounds:
15 Light Pause Front Squats
:30 Freestanding Handstand Hold
30 Calorie Row

2. Strength
Back Squat
5×5 @ 80%

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

4. 3 Rounds:
3:00 Row for Distance in meters
Rest 3:00

Lite Class

Class Warm-up then

3 Rounds:
3:00 Row for Distance in meters
Rest 3:00 (200m run then rest remaining time)

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