WODs & News

Monday, December 4th, 2017
PROGRAMMING 12/4 – 12/9

MONDAY

METCON
Every 5 minutes for 25 minutes (5 rounds): 
Row 20/15 calories, 
15 push ups, 
10 power cleans (135/95 lbs), 
5 push jerks (135/95 lbs)
*there is a 1:15 time cap on the row. 
*there is a 4:30 time cap on every round. 
*There are two scores: slowest & fastest.
TUESDAY
STRENGTH
Tempo overhead squat 5-5-5-5-5. 
*3 second down, 2 second pause in the bottom then stand. 
*Warm ups sets: 5EB, 2-2-2 (all w/tempo)
*Perform a set every 3 minutes.
METCON

With a partner
14 minute AMRAP:  

16 wall balls, 
8 chest to bar pull ups, 
32 double unders, 
8 burpees.
*Partner 1 completes the entire set, once he or she makes it to the burpees, partner 2 starts. Every time one person completes a cycle it’s counted as 1 round. 
*Scale for double unders is  30 seconds of double under attempts or 50 singles. 
WEDNESDAY
METCON
20 minute AMRAP: 
200 meter run, 
14 box jump overs (30/24″ use of hands on box is permitted),
14 reverse lunges with dumbbells (50/35 lbs). 
*RX+: with a weight vest. Yes, lunging with dumbbells and the vest.  
WEIGHTLIFTING (6:30 – 7:30PM)
A) Technique primer:
Every 1:15 for 5 sets: 
High hang snatch 3-3-3-3-3.
*keep this light. Shoulders stay behind the bar on the dip.  
B) Every 1:15 x 15 sets: 
1 Snatch Pull + 2 hang snatches
*Build over the 15 minutes. 
THURSDAY
SKILL WORK
6×5 strict handstand push ups
*Scaling options: 
A) up to 2 mats on the wall. 
B) Feet elevated on  a box. 
C) Knees elevated on a box. 
D) Feet on floor, straddle/pike. 
ACCESSORY
On an 18 minute clock:
Row for max distance.
*Every 3 minutes get off the rower and perform 30 sit ups. 
*Score is meters on the rower. 
FRIDAY
STRENGTH

Every minute on the minute x 15:
1 clean
*build through the 15 minutes. 
*3 light warm up sets prior to starting
METCON
10 minute AMRAP
8 front squats (135/95 lbs), 
8 toes to bar, 
8 hand release push ups 
SATURDAY
METCON
22 minute AMRAP: 
100 calorie row
80 burpees, 
60 push press (75/55 lbs), 
40 sumo deadlift high pull (75/55 lbs), 
20 pull ups
Tuesday, November 28th, 2017 Monday, November 20th, 2017 Monday, November 13th, 2017 Saturday, November 11th, 2017 Friday, November 10th, 2017 Thursday, November 9th, 2017