Wods

Monday January 15, 2018

Back is right up
Back Squat
E3Min: 15 Min
Back Squat
10 SL Hip Bridges p/s
3 x 5 @ 75%
2 x 2 @ 85%
1 x 1 @ 90%

(Warm-up set is 8 @ 55%
Metcon (Time)
27-21-15-9
Back Squats 95/65
T2B

Strive for under 10 Min
Choose weight you can complete first set of 27 unbroken

Saturday January 13, 2018

011317
Partner Goodness (Time)
For Time
1 Round:

Partner A:
50 Push Press 50/30
Partner B:
Handstand hold (Front Rack Farmers Hold for BUILT)
Switch
*if handstand is broken then perform 5 Burpee Pull-ups each before continuing

Then
1 Round:

Partner A: 50 Box Jumps
Partner B: Holds a 45lb/25lb plate overhead.
Switch.
*If the overhead position is broken perform 5 burpees each before continuing.

Then
1 Round:

Partner A: 50 Goblet Squats 53/35
Partner B: holds the bottom of a Squat.
Switch.
*If the squat position is broken perform 5 burpee pull-ups each before continuing.

Two rounds:

Partner A runs: 400 meters, Partner B: Hold Plank
Switch.
*If the plank is broken, perform 5 burpees each when the runner gets back before continuing.

Friday January 12, 2018

011218
Bench Press
EMin: 15
5-5-2-2-1
55% 75% 75% 85% 85% 95%
5 Rounds
Bench+
1 Rope Climb +
10 Chest Openers +
8 Heavy Bent Over Row

BUILT:
Min 1: 5 Floor Press + 10 Hollow Rocks
Min 2: 5 Rope Climbs
Min 3: 10 DB/KB Bent Over Rows
Metcon (AMRAP - Rounds)
AMRAP: 8 Min
3-6-9-12-15...
Thruster 95/65
Ring Dips

Thursday January 11, 2018

011118
Deadlift
EMOM: 15 Min
Min 1: 5 Deadlift + 5 Goblet Squats w/3 sec hold
Min 2: 12 Superman Rocks
Min 3: Rest

Increase weight in first two sets and finish last three sets at 65-70%
Metcon (AMRAP - Rounds and Reps)
AMRAP: 9 Min
3 T2B
6 Hang Power Snatch 95/65
8 Jumping Lunges
200 M Run

BUILT:
AMRAP: 9 Min
3 Windshield washers per side
6 DB Snatches 3 p/s
9 Jumping Lunges
200 M Run

Wednesday January 10, 2018

011018
Endurance 40 Party (AMRAP - Rounds and Reps)
AMRAP: 35 Min Cap
-Split evenly with partner-

400m Run
40 Wall Balls 20/14
40 MB Sit-Up 20/14
400m Run
40 Plate Russian Twist 45/25
40 Plate OH Walking Lunge
800m Run
40 Box Jumps
40 KB SDLHP 72/53
400m Run
40 Plank Up Down
40 MTN Climbers
400m Run
40 Leg Raises
40 Slam Balls 30/20

Tuesday January 9, 2018

010918
Front Squat
E2MIN: 12 Min
1 x 8 @55%
2 x 5 @75%
2 x 2 @85%
1 x 1 @90%
Super set 10 Monster Walks forward/back/side

BUILT:
E2Min: 12 Min
100 FT KB Farmers Carry
5 DB Front Rack Squat (Challenging Weight)
10 Monster Walks F/B/R/L
Metcon (Time)
For Time
30-20-10
Power Cleans 95/65
Calorie Row
Pull-ups

RX+ 35-25-15
Sport: 30-20-10
(15 Pull-upsat every set)
Health: 30-20-10 Ring Rows

BUILT:
30-20-10
Single DB Power Clean
Cal Row
15 Ring Rows

Monday January 8, 2018

010818
Shoulder Press (3-3-3-3-3)
E2Min: 10 Min
3 Strict Press
Superset: 10 Banded Lat Pull-downs + 10 Banded Chest openers
(2 warm-up sets)
last 3 sets at 80%

BUILT:
E2Min: 10 min
10 S/A Strict Press +
10 S/A Bent Over Row +
40 Sec Plank (Accumulate)
Metcon (2 Rounds for reps)
AMRAP: 7 Min
3 HSPU
8 KBS 72/53

REST: 2 Min

AMRAP: 7 Min
5 OHS 95/65
12 Burpees

BUILT:
AMRAP: 7 Min
3 Push-ups
8 KBS (Russian)

REST: 2 Min

AMRAP: 7 Min
5 Wall-Squats
8 Burpees

Saturday January 6, 2018

010618
Team Partner Wodapalooza rendition (Time)
60 Clean and Jerk
Teams must rotate in the following manner, with one athlete working, and two resting at a time:

Athlete 1 – 10 Reps
Athlete 2 – 10 Reps
Athlete 1 – 8 Reps
Athlete 2 – 8 Reps
Athlete 1 – 6 Reps
Athlete 2 – 6 Reps
Athlete 1 – 4 Reps
Athlete 2 – 4 Reps
Athlete 1 – 2 Reps
Athlete 2 – 2 Reps

Rx+- 185/135 #
Rx 125/85 #
Advanced 95/65
Health: 75/55 or 65/45

BUILT:
DB Clean and Press

(10 Min Cap)

(1:00 Min to CHANGE WEIGHTS for workout)

Then CHIPPER
(Split evenly)
50 Handstand Push-ups
36 Synchronized Slam Balls 30/20
48 Hang Squat Cleans
36 Synchronized Bar-Facing Burpees
46 Back Squat
36 Synchronized Push-Press

RX+ Bar 135/95
RX: 125/85
Adv: 115/75
Health: 75/55 or 65/45

30 MIN CAP

Friday January 5, 2018

010518
Metcon (5 Rounds for reps)
R1)
AMRAP:18 Min
200 M Run
8 Push-ups
Rest 1 Min in between each set
*Record Total Complete Rounds

REST: 3 Min

R 2&3)
2 Rounds
A) AMRAP: 4 Min
300 M Run
12 Pistols
ME Box Jumps 24/20

Record Box Jump Reps per round

Rest: 2 Min

R 4&5)
2 Rounds
B) AMRAP: 4 Min
300 M Run
12 Pistols
ME Box Jump Overs 24/20

Record Box Jump Over Reps per round

Thursday January 4, 2018

010418
Snatch
EMOM: 16 Min
Min 1: 1 Pause Power Snatch + 1 Hang Power Snatch with a 2 sec Drop Hold + 2 OHS

Min 2: 1 Squat Snatch
*Start with barbell and Work on form

BUILT:
E2Min: 16 Min (Alt.)
A)
6 S/A OH Squat +
6 SDLHP +
6 Renegade PU +
3 DB Strict Press

B)
12 Superman
12 Hollow Rock
6 Rope Ascend and Descend
Metcon (Time)
For Time
1-10
Thruster 95/65
10-1
Pull-ups

Rx+ Bar MU or C2B
Health

BUILT:
For Time:
1-10
Wallballs
10-1
Ring Rows or Banded Strict Pull-ups/BB PU

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