WOD’s for the Week – 12/28 to 1/2

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
3 rounds
-Jog 200m
-10x Squat
-5x Pull-up
3 rounds
-30x Double Under
-10x Snatch (PVC)
-10x Press (PVC)
3 rounds
-5x Pull-up
-5x Push-up
-5x Squat
-Jog 200m
THURSDAY FRIDAY SATURDAY
3 rounds
-5x Burpee (plank)
-10x KB Swing (light)
-15x Sit-up

No Class 1/1/2015

Happy Holidays!

3 rounds
-30x Double Under
-10x Squat
-5x Pull-up
-5x Dip

~ Strength ~

Plan: 16 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: 8 min/move to complete as many steps up ladder as possible starting at 50% 1RM, 3 reps/step, adding 5-10%/step

Day 1: Overhead Squat + Press

Day 2: Deadlift + Clean

Schema: 8 min/move to complete as many steps up ladder as possible starting at 50% 1RM, 3 reps/step, adding 5-10%/step

Day 1: Overhead Squat + Press

Day 2: Deadlift + Clean

Day 3: Front Squat + Snatch

Schema: 8 min/move to complete as many steps up ladder as possible starting at 50% 1RM, 3 reps/step, adding 5-10%/step

Pick two of…

  • Back Squat
  • Front Squat
  • Overhead Squat
  • Deadlift
  • Press
  • Clean
  • Snatch

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
“Daniel”

For time
-50x Pull-ups
-400m Run
-21x Thruster (95/65#)
-800m Run
-21x Thruster (95/65#)
-400m Run
-50x Pull-ups

“Randy”

For time
-75x power snatch (75/45#)

“Half Murph”

For time
-800m Run
-50x Pull-ups
-100x Push-ups
-150x Squats
-800m Run

THURSDAY FRIDAY SATURDAY
“Hansen”

5 rounds
-30x Kettlebell Swing (70/53#)
-30x Burpee (CTD)
-30x Sit-ups

No Class 1/1/2015

Happy Holidays!

“Jason”

For time
-100x Squat
-5x Muscle-up
-75x Squat
-10x Muscle-up
-50x Squat
-15x Muscle-up
-25x Squat
-20x Muscle-up