Wods

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

Wednesday January 3, 2018

010318
Metcon (Time)
In teams of 2 – One person working at a time- Split evenly

For time:
100 Calorie row
100 S/A push press 53/35
200 High 5 Partner Planks
200 KBS 53/35
300 Double Unders
300 M Bear Crawl (1000 Ft)

RX+ 500 DU
BUILT: (split evenly)
60-70 Cal Row
60-70 S/A Push Press (30-35 for 1)
70-80 Plank Reach
70-80 KBS (35-40 for 1)
100-150 Singles ornplate Jumps
200 M Bear Crawl

Tuesday January 2, 2018

010218
Warm-up
Bring Jump Rope
Bear Complex (7-6-5-4-3)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 3 Sets of the 1 complex.
1 complex = 1 PC + 1 FS + 1 PP + 1 BS + 1 PP
RD1: Complete 7 complexes
Rest
RD2: Complete 6 complexes
Rest
RD3: Complete 5 complexes
Rest
RD4: Complete 4 complexes
Rest
RD5: Complete 3 Complexes

*Increase weight every round
18 Min to complete 4-5 Sets

BUILT:
EMOM: 16 Min
Min 1: 7 DB Power Clean + 7 Front Squat
Min 2: 7 DB Thruster + 4 Burpees
Min 3: 10 MB Sit-ups
Min 4: 40 Sec Row MAX CAL
Metcon (AMRAP - Rounds and Reps)
AMRAP: 10 Min
5 KB Lunges 53/35 p/l
6 Burpee Broad Jumps
200 M Row

BUILT:
AMRAP: 10 Min
10 Lunges or Bulgarian Split Squats
6 Bend and Thrust
200 M Row

Monday January 1, 2018

010118
Ring in the New Year!! (AMRAP - Rounds and Reps)
In a Team of 2 on Running Clock:

AMRAP: 10 mins
18 Push-Press 125/85
18 Burpee Box Jump Overs 24/20

AMRAP: 10 mins
18 Hang Cleans 125/85
18 Toes to Bar

Then

CASH OUT:
365 Double Unders each or 730 singles to Ring in the New Year!!

* 1 person working at a time.
RX+ 155/115
BUILT:
18 DB PP
18 Burpee Box Step up and over

18 DB Clean
18 Hanging K2C

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