Saturday, December 10, 2016

12 Days of Christmas 2

WOD

Teams of 2 / AMRAP 30

"12 Days of Christmas 2"

1 Run 100m
2 Box Jumps, 20'
3 Power Snatch, 135/95/65
4 Overhead Squat 135/95/65
5 Burpees
6 Deadlift 135/95/65
Hang Power Clean 135/95/65
8 KBS 70/55/35
9 Pull ups
10 WBS 20/14/10
11 T2B / Knee ups
12 Bear Complex 135/95/65





Friday, December 9, 2016

Pull ups, Box Jumps, Squat Clean Thruster

WOD

Bar Work & Accessory
A) Back Squat, quickly work to heavy set / men start at 135 & women start at 95 / men add 20# each set & women add 10# / work in teams of 3, working athlete stays under bar while other 2 add weight 
B) Seated Box Jumps, 5-5-5-5-5
C) Strict Push-ups, 5x5-10 (touch chin but not quads)
 _________________________________________________________________

Foundations 
5 RFT / 3 minute clock
100 Single-unders
10 Burpees
AMRAP Hang Power Snatch, 75/55 | 65/45#
-rest 1 minute
*Score = total Hang Power Snatch


Conditioning 
3 RFT / 18 cap
10 Squat Clean Thrusters, 95/65 | 75/55
15 Burpee Pull-ups
20 Box Jump Overs 24/20


Competition 
For time / 12 cap
Max UB WBS
-rest as needed then, on the minute...
50 Power Cleans, 155/105 | 135/85

*Score = time to do power cleans - total WBS (each rep = 1 second)

                                                                                                             
Kicker
Rest 1 minute
-then
2 mins:  Row as far as possible





Thursday, December 8, 2016

Lunges, Run, T2B

WOD

Bar Work & Accessory
A) Push Press + Push Jerk + Split Jerk, 1-1-1-1-1
B) Front Squat, 5x5 @ same loads as A
 _________________________________________________________________

Foundations 
For time / 15 cap
Hang Squat Clean 95/65 | 75/55
1-2-3-4-5-6-7-8-9-10
Single-unders
100-90-80-70-60-50-40-30-20-10

Conditioning 
3 RFT / 20 cap
50 Stationary Lunges, 75/55/35 (Rd 1: Back Rack, Rd 2: Front Rack, Rd 3: OH)
Run 400m
15 T2B

Competition 
AMRAP 20
7 HSPU
7 Thrusters 135/95 | 115/80
7 Knees to Elbows
7 Deads 245/175 | 225/155
7 Burpees
7 KBS 70/55/35
7 Pull-ups

                                                                                                               
Kicker
Rest 1 minute
-then
Max UB KBS, 55/35 | 45/25

Wednesday, December 7, 2016

DU's, Front Squats, Push ups

Bar Work & Accessory
A) Clean High Pull + Clean, 5x3 @ 70%
B) Bar Muscle-ups, 5x3
C) Handstand Hold Attempts, 5x10
 _________________________________________________________________

Foundations 
Partner WOD / AMRAP 17
21 WBS 14/10/6
15 Cal Row
9 Burpee Box Jumps, 20'


Conditioning 
AMRAP 15
150 Double-unders
100 Front Squats 65/45 | 55/35
50 Push-ups (men - strict: touch chin, no quads)


Competition 
5 Rounds / 3 min Clock
21 GHDSU
9 HSPU
AMRAP Hang Squat Cleans 155/105 | 135/95
-rest 1 min

                                                                                                                   
Kicker
Rest 1 minute
-then
AMRAP 2:  Bike for calories


Tuesday, December 6, 2016

Bike, Double unders, WBS, Pull-ups

Bar Work & Accessory
A) Deadlifts 20x1 @ 70% of 1RM (pull w/ max speed & perfect form)
B) Double or Triple Under Work, 5x10 attempts
C) Mobility
 _________________________________________________________________

Foundations 
For time / 15 cap
50 Air Squats
40 Box Jumps, 20'
30 KBS 55/35 | 45/25
20 Burpees
10 Bear Complex, 95/65 | 75/55
20 Burpees
30 KBS 55/35 | 45/25
40 Box Jumps, 20'
50 Air Squats


Conditioning 
AMRAP
Tabata Bike
-rest 1 minute
3 mins - Double-unders
-rest 1 minute
3 mins - WBS 20/14/10#
-rest 1 minute
3 mins - Pull-ups


Competition 
9 Rounds
1:40on / :40 off
Rest 2 mins after round 5
Record meters for each round
Choose "Select Workout" then "Custom List" the "v1:40/20 r...9"

                                                                                                                     
Kicker
Rest 1 minute
-then
For time:  AMRAP Unbroken WBS

Monday, December 5, 2016

Power Clenas, T2B

WOD

Bar Work & Accessory
A) Snatch High Pull + Snatch, 5x3@70%
B) Back Squat 7@70%, 5@75%, 3@80%
C) Push-ups (strict as possible), 5x5-15
 _________________________________________________________________

Foundations 
10 RFT / 15 cap
100 Singles
15 KBS 55/35 | 45/25
5 Burpees

Conditioning 
For time / 15 cap
30 Power Cleans 135/95 | 115/80
30 T2B
20 Power Cleans 155/105 | 135/95
20 T2B
10 Power Cleans 175/115 | 155/105
10 T2B

Competition 
For time / 18 cap
100/70 Strict Push ups (touch chin, no quads, full lock out)
5/3 Muscle-ups
75 GHD Sit ups
5/3 Muscle-ups
50 Atomic WBS
5/3 Muscle-ups

                                                                                                                       
Kicker
Rest 1 minute
-then
For time:  30 Box Jumps, 24/20"



Saturday, December 3, 2016

C & J, Bar Muscle-ups, Box Jumps, Snatch, Burpees, Press, Knee ups, Squats, WBS, PUll ups, Push ups, Front Squats

WOD

Teams of 2

"12 Days of Christmas"

Scaled
1 Clean & Jerk 135/95/65
2 Jumping Bar Muscle-up
3 Box Jumps 20"
4 Hang Squat Snatch 75/55/35
5 Bar Facing Burpees
6 Strict Press 75/55/35
7 Knee ups
8 Air Squats
9 WBS
10 Banded Pull-ups
11 Hand Release Push-ups
12 Front Squats 135/95/65


RX'd
1 Clean & Jerk 225/135
2 Muscle-ups
3 Box Jumps 36/30"
4 Hang Squat Snatch 95/65
5 Bar Facing Burpees
6 Strict Press 95/65
7 T2B
8 Pistols
9 WBS
10 Pull-ups
11 HSPU
12 Front Squats 225/135