Friday 12-15-2017

:60 Challenge- TTB/scale to High knees. Toes must touch bar at same time between hands. Heels must break plane of pullup bar at the bottom. Scaled: Knees must break hip crease.

6x EMOM: 3 HSPU's Deficit or Strict or Eccentric lower. Use no more than 1 abmat on wall. For those who cannot get on wall or need more than 1 abmat, use boxes with eccentric lower.
 

WOD:
3 RFT:
400m Run
12 Alt. DB Snatch 50/35
18 Box Jumps 24/20"

L2: 45/30 24/20"
L1: 35/25, 20/16"
B: 300m run, 8/12 reps, 25/15, 20/10

 

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Thursday 12-14-2017

:60 Challenge- Double Unders or Singles

For time:
Row 500m
20 Clean & Jerks 115/75
30 Burpees
100 Double Unders

L2: 95/65
L1: 75/55
Beg: 55/35 or Dumbbells, 300m, 15-20-75 singles

Sub 50 attempts if you have zero DU's. Sub 50 DU's if you can string a few together. Sub 100 Singles for those who just need to work on jump rope.

ROMWOD after.

 

Don't forget the FUN this Saturday with the Naughty or Nice Toy Drive! Bring an unwrapped toy and hope you've been nice this year... Santa has a way of knowing....

arrive at 8:30 to start warming up. We'll start at 9:00 with 15:00 heats until we all have had the opportunity to throw down!

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Wednesday 12-13-2017

:60 Challenge- STRICT Pullups. May come off bar. Scale with LOW Supine ring row

6x EMOM: 4 Deadlifts at 70% 1Rm (same wt last week)

6x EMOM: 3 Strict Press at 70% 1RM
Superset every other minute.

WOD:
AMReps 5:00
Thrusters. Score is total weight lifted. Athlete chooses weight.
Points of performance: Hip crease below knee, opening hips at top and finishing with arms over shoulder /by ears.

 

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Monday 12-11-2017

:60 Challenge- 10m sprints. set up cones must touch floor at each end

6x EMOM: 4 Front Squats at 70% 1Rm (same wt last week)

WOD:

:60 Challenge- 10m sprints. set up cones must touch floor at each end

6x EMOM: 4 Front Squats at 70% 1Rm (same wt last week)
Use the clock #7 for 1:00 program

WOD:
AMRAP 10:00
9 Deadlift 185/125
6 TTB
3 HSPU

L2: 155/105
L1: 135/95
B: 95/65, or KB Deadlifts 

Scale TTB to high toes or knees utilizing Kipping shoulder.
Scale HSPU to on BOX or Pike on floor. No more than 1 ABMAT used on wall.