WOD Archive for December 2019
December 6, 2019
General Warm Up
30 Goblet Squats
30 Hollow Rocks
:30 Bike HARD
Mobility/Activation
Barbell Lat and Tricep Smash
Strength Every 2 Minutes For 14 Minutes
(3) 3-second Pause Front Squats
HSPU Skill
5x1 HSPU Negative, kick down after each
3x1 HSPU Negative + butt to the wall, knees out 2x
2-4 Kipping HSPU
Conditioning
For Time 100/70 Calorie Bike
Every minute not including 0:00, perform 7 Handstand Push Ups 12 Minute Cap*
Accessory Work
In a :10 window, determine your maximum output in calories per hour.
Every 3 Minutes for 15 Minutes Max time pulling 85% of your max output on the rower
Lite Class
4 rounds of
15 Squat Jumps
15 Pull Ups
Then
4 rounds of
75 Double Unders
15 Push Jerks
December 5, 2019
General Warm Up
3 Rounds
15 Empty Bar RDLs
15 Wallballs
Mobility/Activation
20 Front Rack Elbow Pointers
Clean Warm Up
3 Tall Power Cleans
3 Position 1 Power Cleans
3 Hang Power Cleans
Repeat 75/55lbs or less
Strength
AMRAP 1 Minute Max Rep Power Cleans @65%
Rest 3:00
AMRAP :90 Max Rep Power Cleans @75%
Rest 3:00
AMRAP 2:00 Max Rep Power Cleans @85%
Beat your scores from week 1
Conditioning
AMRAP 10 Minutes
8 Unbroken Hang Squat Snatches 95/65lbs
6 Unbroken Hang Squat Snatches 95/65lbs
4 Unbroken Hang Squat Snatches 95/65lbs
2 Unbroken Hang Squat Snatches 95/65lbs
Rest 1:00
Accessory Work
20 Minute Run
Using your 10K Pace
First 5 Minutes +:90/mi
Next 3 Minutes: +:60/mi
Next 2 Minutes: +:30/mi
Last 10 Minutes @ your 10K Pace
Lite Class
5 rounds of
10 Back Squats
20 Russian Twists
Remaining Time
AMRAP
Run 200m
15 Deadlifts
10 Bar Facing Burpees
December 4, 2019
Mobility/Activation
Banded Internal/External Shoulder Rotation 10 reps per arm
General Warm Up
3 Rounds
:50 of: 2 PVC Pass Throughs + 2 OH Squats
:10 Transition
:50 Bike, increasing speed
:10 Transition
Strength Every 2 Minutes For 14 Minutes
5 Touch and Go Squat Snatch
Conditioning Teams of 3 AMRAP
15 Minutes Max CalorieBike
Handstand Walk Skill
1) 1x :30 Handstand Hold (against wall)
2) 1x :30 HS hold, shift weight slightly from hand to hand
3) 4x3 Kick ups - place hands further from the wall each time
4) 3x3 HS walks into wall
Accessory Work
HS Walk Every :30 for 7:00 in 25’ increments or :30 as far as possible
Lite Class
1000m row
15 rounds of Cindy
1000m Ski
December 3, 2019
General Warm Up
2 Rounds
10/7 Calorie Bike
12 Push Ups
12 Lateral Squats
:20 Freestanding HS Hold (or supported)
Mobility/Activation
T-spine smash with Foam Roller, 2:00
Strength
Strict Press 5x5 @ 65% Across
Press like it's 90%
Ring Muscle Up Skill
2x3 Kip Swings
2x2 Big Kips w/ Pull to Hips
1x 1-3 Muscle Up Turnovers (no dip, choose number of reps based on skill/capacity)
Conditioning
For Time
400m Run
40 Step Through Lunges
12 Burpee Muscle Ups
40 Step Through Lunges
400m Run
Lite Class
5 rounds of
1:00 Plank on Hands
12 DB Snatches each arm
24 Wall Ball
36 Sit-ups
48 Double Unders
December 2, 2019
General Warm Up
3 Rounds
Row 300m
12 Hinge Squats w/ 45/35lb plate
12 Perfect Push Ups
Mobility/Activation Pigeon Pose, :90/side
Then 30 Deadbugs
Strength
Deadlift Touch and Go
1x6@62.5%
1x5@72.5%
1x4@82.5%
1x1@92.5%
Thruster Warm Up
10 Pause Thrusters w/ empty bar
Conditioning
3 Rounds
AMRAP :90
Thruster Plus* Ladder 95/65lbs
Rest 3:00
Accessory Work
Pick 1-2 (based upon perceived weakness)
3x10 Double KB RDLs
4x15 Top Half V-Ups
4x20 DB Prone Bench Row
Lite Class
1 Mile Run Buy In
Then
21-15-9
Thrusters
Pull Ups
*400m run after each set of Thrusters and Pull-ups