WOD’s for the Week – 12/14 to 12/19

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
3 rounds
-10x Clean (PVC)
-10x Burpee (plank)
-10x Sit-up
 3 rounds
-7x Thruster (PVC)
-5x Pull-up
-3x Burpee (CTD)
2 rounds; 1 min/move
-Clean & Jerk (PVC)
-Jumping Jacks
-Double Under
THURSDAY FRIDAY SATURDAY
3 rounds
-Jog 200m
-10x KB Swing (light)
-10x Ring (or Barbell) Row
1 round
-Jog 200m
-10x Squat
-10x Push-up
-10x Deadlift (PVC)
-10x Burpee
-10x Squat Jump
-10x Snatch (PVC)
2 min Single Under

2 min Toes to Bar

2 min Squat

2 min Single Under

~ Strength ~

Plan: 20 min to complete specified work load (movement based on total attended classes in the week)
2 classes / week 3 classes / week >3 classes/week
Schema: 10 min per move to establish a 3 rep max

Day 1: Clean, Front Squat

Day 2: Deadlift, Strict Press

Schema: 10 min per move to establish a 3 rep max

Day 1: Clean, Push-up

Day 2: Front Squat, Pull-up

Day 3: Deadlift, Strict Press

Schema: 10 min per move to establish a 3 rep max

Pick 2 each day:

  • Front Squat
  • Back Squat
  • Overhead Squat
  • Strict Press
  • Deadlift
  • Clean
  • Push-up
  • Pull-up
  • KB Swing (10 rep, 20 rep)

~ Conditioning: “A Very Benchmark X-Mas!” ~

MONDAY TUESDAY WEDNESDAY
“Elizabeth”

21-15-9 reps for time
-Clean (135/95#)
-Ring Dip

“Fran”

21-15-9 reps for time
-Thruster (95/65#)
-Pull-up

“Grace”

30 reps for time
-Clean & Jerk (135/95#)

[rest 3 min]

Max reps in 2 min
-Box Jump (24/20″)

THURSDAY FRIDAY SATURDAY
“Helen”

3 rounds for time
-Run 400m
-21x Kettlebell Swing (53/35#)
-12x Pull-up

The Great Christmas WOD of 2015

Complete as a team for time…
-4,829m (3mi) Row
-600x Squat
-500x Push-up
-400x Deadlift (135/95#)
-300x Burpee
-200x Box Jump (24/20″)
-100x Snatch (75/45#)

“Annie”

50-40-30-20-10 reps for time
-Double Under
-Sit-up