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WOD Archive for January 2018

January 31, 2018

1. Warm-up
Coach Lead Warm-up

2. Skill

6 Rounds of: 20 on/:10 off Double Unders

Rest 2:00

6 Rounds of: 20 on/:10 off Hollow Holds

3. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%

3. Met-Con 
Four  3:00 Rounds
20 Kettlebell Swings 70/53lbs
15 T2B

Rest Remaining Time if any

Lite Class

2:00 ME Sets with :30 Rest Between Exercises

3 Rounds

KBS

Sit-ups

Goblet Squats

S2OH

Wall Sit

January 30, 2018

1. Warm-up
Row 50/40 Calories

 

2. Strength
Back Squat
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.

3. Met-Con 
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

Lite Class

Planks and Core Work with Coach John then

17.1 (No Time Cap)

January 29, 2018

Monday

1. Primer
AMRAP 6 Minutes
Run 100m
10 Wall Ball

10 Good Mornings

 

2. Skill

6 rounds of: 20/:10 off HS Hold

Rest 2:00

6 rounds of: 20/:10 off Kip Swing

 

3. Met-Con 
AMRAP 12 Minutes
5 Deadlift 275/185lbs
15 Wallballs 20/14lbs

30 Double Unders
 

4. Finisher

3:00 ME Assault Bike for Calories 
 

Lite Class

Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

Rest 3:00

10:00 AMRAP

5 Deadlifts

15 Wall Balls

Rest 3:00

6 rounds of: 20/:10 off HS Hold

6 rounds of: 20/:10 off Hollow Rocks

 

January 26, 2018

1. Warm-up
Floss Shoulders
3 Rounds:

10 Strict Press
 :30 Supinated Hang From Rig
 5 Strict Pull-ups
 5 Burpees
5 Spidermans
10 Good Mornings

2. Strength
Find a 1RM Push Jerk
 

3. WOD
3 Rounds:
10 Power Snatch 205/145lbs
15/12 Muscle Ups

Or

3 Rounds:
10 Power Snatch 155/105
20 C2B Pull-ups
 

Lite Class

10-8-6-4-2 From the Rig

10 Back Squats
10 Push-ups
 100 Double Unders
 10 Front Squats
10 V-Ups
400m run

January 25, 2018

1. Warm-up
Floss Hips
3 Steady Rounds:
15 Light Good Mornings
Run 400m

2. Strength
1 Max Set of Deadlifts
@ 65% of current 1RM
 

3. WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs
 

Lite Class

20-16-12-8-4

Split Squat with OH Press Left Leg Forward  (DB in right arm) Press OH as you lower in Split Squat
 Deadlifts
 Bar Rollouts
 Split Squat with OH Press right Leg Forward  (DB in Left arm) Press OH as you lower in Split Squat
Kossack Squats
Tricep Pushdown with band on rig

January 24, 2018

1. Warm-up
Floss Ankles
3 Rounds:
6 Strict Pull Ups
12 Sit Ups
Row 18 Calories

2. Strength
5RM Back Squat

3. WOD
3 Rounds:
Run 400m
15 Bar Facing Burpees
30 Dumbbell Snatch 50/35lbs
 

Lite Class

5 rounds of 1:00 Max Effort/:15 Rest

Wall Ball 
Hollow Rock
Bike
Pull-up
Push Press
KBS

January 23, 2018

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

January 22, 2018

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 HSPU (Open Standard)
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

January 19, 2018

1. Warm-up
4 Steady Rounds:
:30 Nose and Toes
12 Kettlebell Swings

2. Oly
Squat Clean 4×5 @75-80%
Bike 1k (slow/steady) for Rest between sets.
 

3. Interval 
EMOM for 10 Minutes
Max Rep Strict Pull Ups
Max Calories on Bike
(Alternate Movements.)
 

Lite Class

5 Rounds of

EMOM

1: Back Squat x 15

2: DB Push Press x 20

3: Front Squat x 15

4: DB Snatch x 12 each arm

5: 20 Russian Twists

6: 200m Run

 

January 18, 2018

1. Warm-up
3 Steady Rounds:
7 OHS w/Empty Bar (:03 hold in bottom each rep)
10 Spidermans

2. OLY 
Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
(Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat)
You can build throughout sets.

3. Interval 
3 Rounds:
:90 Max Box Jump Overs 24/20″
:30 Rest
:90 Power Snatch 95/65lbs
:30 Rest
 

Lite Class

Partner WOD

2 rounds of (Each partner will end up doing 60 step ups on each leg.  Step up is the timer)

Partner 1: Plank variation

Partner 2: 30 Step ups (One side)

2 rounds of (When both done, switch)

Partner 1: 15 Box Push-ups

Partner 2: 15 Hanging Knee Raises

2 Rounds of

Partner 1: 20 Lunge Jumps each leg

Partner 2: Rest

2 Rounds of

Partner 1: 10 Sprints in gym

Partner 2: Wall Sit until partner 1 is done

If done quickly, go back to the top

 

 

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