Our WODs

PROGRAMMING WEEK OF 01/15/18

Monday 01/15/18
Strength:
CLEAN
Work up to 90% of Clean for 1 Rep, then
Drop to 60% for 2 x :30 sec Max Effort HANG POWER CLEANS

WOD:
Mother G
Competition:
For time:
40 Air Squat Buy In, then
10-8-6-4-2 Power Cleans (135/95)
50-40-30-20-10 Double Unders
40 Air Squat Cash out

Performance:
For time:
30 Air Squat Buy In, then
10-8-6-4-2 Power Cleans (95/65)
50-40-30-20-10 Double Unders
30 Air Squat Cash out

Fitness:
For time:
30 Air Squat Buy In, then
10-8-6-4-2 Power Cleans (95/65)
50-40-30-20-10 Single Unders
30 Air Squat Cash out

Tuesday 01/16/18
Strength:
TIMED BACK SQUAT
1 x 5 @ 65% in 7 seconds, then
2 x 5 @65% – 20# in 5 seconds

WOD:
Competition:
18 Min EMOM of:
Odds:
7 x Strict Pull-ups
Evens:
7 Burpees & 7 Box Jump Overs

Performance:
18 Min EMOM of:
Odds:
6 x Kipping Pull-ups
Evens:
6 Burpees & 6 Box Jumps

Fitness:
18 Min EMOM of:
Odds:
6 x Ring Rows
Evens:
6 Burpees

Wednesday 01/17/18
EWOD

Thursday 01/18/18
Strength:
HANDSTAND WORK

WOD:
Competition:
10 Rounds for time of:
10 Wall Balls (20/14)
5 HSPU (Blue Mat)

Performance:
10 Rounds for time of:
10 Wall Balls (20/14)
5 HSPU

Fitness:
10 Rounds for time of:
10 Wall Balls (20/14, or scale weight accordingly)
5 HRPU

Friday 01/19/18
Strength:
SNATCH
Work up to 90% of Snatch for 1 Rep, then
2 x (1 SNATCH + 2 OHS w/ 5 sec PAUSE) @ 90% – 30lbs

WOD:
Competition:
15 Min AMRAP of:
10 KB Single Arm Thrusters (5 each arm), (53/35)
10 T2B

Performance:
15 Min AMRAP of:
10 KB Single Arm Thrusters (5 each arm), (36/25)
10 T2B

Fitness:
15 Min AMRAP of:
10 KB Single Arm Thrusters (5 each arm), (35/25)
10 Sit-ups

PROGRAMMING WEEK OF 01/08/18

Monday 01/08/18
Strength:
CLEAN COMPLEX
1 Squat Clean + 2 Front Squats + 3 Thrusters
5 x 1 @ 65% of C+J + 15 lbs

WOD:
Competition:
3 RFT of:
15 C2B
12 Bar-facing burpees
9 Squat Cleans (135/95)

Performance:
3 RFT of:
15 Pull-ups
12 Bar-facing burpees
9 Squat Cleans (115/85)

Fitness:
3 RFT of:
15 Ring Rows
12 Burpees over bar
9 Squat Cleans (95/65)

Tuesday 01/09/18
Strength:
SNATCH COMPLEX
Snatch + Low-Hang Snatch
4 x 1 @ 65% of Snatch + 15 lbs

WOD:
Competition:
For time:
50 Wall Balls (20/14)
50 DU
50 USA KBS (53/35)
50 Knees to Elbow
*Accumulate 5 Rope Climbs during this WOD

Performance:
For time:
50 Wall Balls (20/14)
50 DU
50 Russican KBS (53/35)
50 Knees to Elbow
*Accumulate 3 Rope Climbs during this WOD

Fitness:
For time:
50 Wall Balls (20/14, scale weight as needed)
50 Singles
50 USSR KBS (35/26))
50 Knees Raises
*Accumulate 2 Mins of Bar Hangs during this WOD

Wednesday 01/10/18
EWOD

Thursday 01/11/18
Strength:
FEET-ELEVATED RING ROWS paired with “PERFECT PUSH-UPS”
4 x 6

WOD:
Competition:
Teams of Two:
6 RFT of:
15 Thrusters (95/65)
15 Push-ups
15 Box Jump Overs
*Relay-style, each partner completes one round at a time, then tags

Performance:
Teams of Two:
6 RFT of:
15 Thrusters (95/65)
15 Push-ups
15 Box Jump
*Relay-style, each partner completes one round at a time, then tags

Fitness:
Teams of Two:
6 RFT of:
15 Thrusters (75/55)
15 Box Push-ups
15 Box Step Ups
*Relay-style, each partner completes one round at a time, then tags

Friday 01/12/18
Strength:
BACK SQUAT
Work up to 85% of 1RM for 1 x 5,
Then,
Drop 10# for 1 x 5

WOD:
Competition:
15 Min AMRAP of:
12 Power Snatches (60%)
20 DU
12 HSPU (Strict w/ blue mat)
20 DU
12 Burpee C2B
20 DU

Performance:
15 Min AMRAP of:
12 Power Snatches (60%)
20 DU
12 HSPU (Blue Mat Kipping)
20 DU
12 Burpee Pull-ups
20 DU

Fitness:
15 Min AMRAP of:
12 Power Snatches (60%)
30 Single Unders
12 Strict Press (same weight as your snatch weight)
30 Single Unders
12 Burpee
30 Single Unders