WODs & News

Monday, December 18th, 2017
Programming 12/18 – 12/23

MONDAY

STRENGTH:
Every minute on the minute x 12
1 power clean + 1 push jerk + 1 split jerk 
*Build to a heavy complex over the 12 minutes. 
METCON
30 wall balls, 
10 power clean and push jerks,
25 wall balls, 
8 power clean and push jerks,
20 wall balls, 
6 power clean and push jerks, 
15 wall balls, 
4 power cleans and push jerks, 
10 wall balls, 
2 power cleans and push jerks.
RX: 145/100 lbs 
Time Cap: 15 minutes
TUESDAY
SKILL WORK 
The Beat Swing
Complete 6×5 with a band pinched between feet. 
METCON

On a 3 minute clock, complete: 
10 deadlifts (225/155 lbs), 
15 pull ups, 
20 push ups,
max double unders with the time remaining.
*Rest 1 minute x 5 rounds. 
*There is a 2:30 time cap to complete the 10 DL, 15 PU, 20 PU.  
*Score is total double unders. 
WEDNESDAY
METCON
20 minute AMRAP: 
3 dumbbell turkish get ups (right arm),
12 dumbbell goblet reverse lunges,
3 dumbbell turkish get ups (left arm), 
12 lateral burpees over the dumbbell, 
WEIGHTLIFTING (6:30 – 7:30PM)
A) Technique Primer: 
Every 1:15 x 7 sets:
1 snatch balance + 1 behind the neck sntach grip push press + 1 pause OHS (pause in bottom for a 1 count)
*keep it light
B) 15 minute EMOM: 
Minutes 1-5: 1 snatch at 70% of your 1 RM. 
*After minute 5 continue to build up in weight to a heavy single. 
THURSDAY
SKILL WORK
The Strict Handstand Push Up
Complete 6×5

METCON
On a 6 minute Clock: 
Row for max meters in 5 minutes, with the time remaining complete as many Russian Kettlebell Swings as possible. 
*rest 2 minutes x 3 rounds. 
*There are 2 scores for this workout: total meters from all 3 rounds + total swings. 
RX: 70/53 lbs
FRIDAY
STRENGTH

12 minute EMOM: 
1 power snatch + 2 OHS
METCON
15 minute AMRAP:
15 power snatches (95/65 lbs), 
15 toes to bar, 
15 box jumps
SATURDAY
METCON
In Teams of 3: 
50 Deadlifts, 
50 hang power cleans, 
50 front squats, 
50 push jerks, 
35 Deadlifts, 
35 hang power cleans, 
35 front squats, 
35 push jerks,
20 Deadlifts, 
20 hang power cleans, 
20 front squats, 
20 push jerks,
 
RX: 135/95 lbs
 *Work can be split however teams choose. 

 
Monday, December 11th, 2017 Monday, December 4th, 2017 Tuesday, November 28th, 2017 Monday, November 20th, 2017 Monday, November 13th, 2017 Saturday, November 11th, 2017