Wod Friday 1/1/16

Happy New Year's WOD

20 Heavy Stones
15 Abmat Sit-Ups
20 Pull-Ups
15 Push Press
20 Y not do Burpees

15 KNees to Elbows
20 MEd Ball Cleans
15 Wallballs

20 Y not do Burpees again
15 ClEans
20 SnAtch
15cal  Row
20 Overhead Squats

WOD Thurs 12/31/15

Last WOD of 2015

For Time

TEAMS of 3 Complete the following:

100 Calorie Row

100 Deadlifts (155/105)

80 Calorie Row

80 Hang Power Cleans, 155/105

60 Calorie Row

60 Front Squats, 155/105

40 Calorie Row

40 Push Jerks, 155/105

20 Calorie Row

20 Clusters, 155/105

WOD Wed 12/30/15

WARM-UP

5 Cleans
5 Hang Squat Clean
5 F. Squats
5 Pull-Ups
5 Dips

STRENGTH

E2MOM x 16min

1 Squat Clean + 1 Hang Squat Clean

Increasing 

WOD

9-6-3 Reps For Time:
Squat Cleans (225/155)
Muscle-Ups

WOD Tues 12/29/15

WARM-UP

5 Pull-Ups
5 Dips
2 Stones
10 Thruster
250m Row

STRENGTH

EMOM x 20min
E: 5 BMUs
O: 5 Stone (115/50)

WOD

"Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-Ups

WOD Mon. 12/28/15

WARM-UP

10 Hang Snatch
10 P. Clean
10 Push Jerks
5TTB
10 Squat Jumps

STRENGTH

EMOM x 8min
2 Hang Power Snatch

WOD

15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

WOD Sat. 12/26/15

                                       PARTNER WOD

For Time:

20 Deadlifts 225/155
Row 500m
20 KB swings, 2/1.5
Row 500m
20 Overhead Squats, 135/95
Row 500m
20 Burpees
Row 500m
20 C2B Pull-ups
Row 500m
20 Box jumps, 24/20″
Row 500m

Thursday Christmas Eve 9AM WOD

PARTNER WOD

Both athletes complete 1, then both complete 1 & 2, then both complete 1, 2, & 3, and so on, until you get to 12.

1 Deadlift (275/185)

2 Muscle Ups / BMU/ Pull UPs/ Ring Rows

3 DB/ KB/ Stone Thrusters (35/20)

4 TGU (35/20)

5 Burpees
6 Pistols (each leg)

7 Pull Ups/ Ring Rows

8 DB/ KB/ Stone Lunges (35/20)

9 Push Ups

10 Box Jumps(24/20)

11 One Arm Snatches (35/20)

12 Swings (70/55)

WOD Wed. 12/23/15

                                            WARM-UP

Burgener Skill
10 OHS
5 Pullups 
5 K2E
10 Hang Snatch

STRENGTH

E2MOMx10
1 Squat Snatch + 1 OHS Hold Bottom Squat 10 Sec
 (Coach lead squat)

WOD

15RFT/ 20min

5 Wall Balls, 20/14
3 MU
1 Clean, 225/155

WOD Tuesday 12/22/15

WARM-UP

10 CAL Row
2 Stones 
5 Pull ups
5 DB/KB Snatch
5 DB/KB Squats

STRENGTH

E2MOMx 12 Min
Sprint D&B + MaxAir Squats 

Score: Total number of air squats

WOD

4 RFT/ 9min

2 Stones (175/115)

4 MU

6 DB/KB Snatch (70/50)

12 Squats with BD/KB 

WOD Monday 12/21/15

WARM-UP

10 B. Squats
10 P. Cleans 
10 F. Squats
10 Push ups 
100 Row

STRENGTH

Back Squats
E@mom x 6min
10 B.Squats

WOD

7RFT/14min

7 Power Clean(95/65)

7 Thusters

7 Bar Face Burpees

OLY:

WOD Sat 12/19/15

WOD
Partners
1 person working at a time

“Three Wise Men”

A. “Jeremy”

AMRAP 8:

5 Hang Squat Snatch, 135/95

10 Barbell Burpees

2 minute rest

B. “Ben”

AMRAP 8:

10 Power Clean, 135/95

20 Pull-Ups

2 minute rest

C. “Beau”

AMRAP 8:

15 Box Jump Overs, 24″/20″

30 Wall balls, 20/14

WOD Friday 12/18/15

WARM-UP

Hip Operners
20 Lunges
10 F. Swuats
10 DB/KB snatch
25 DU

STRENGTH

E2MOMx10
2  F. Squat
Heavy!

WOD

For Time:
30 1 Arm alternating BD/KB Snatch (70/50)
100 DU
20 Alt Snatch
100 DU
10 Alt Snatch
100 DU

OLY
P. Snatch Mid Blocks
3@60%
3*65
3*65
2*70
2*70
2*75
2*75
2*75

P. Clean Mid Blocks
3@60%
3*65
3*65
2*70
2*75
2*75

WOD Thurs. 12/17/15

WARM-UP

Demo Wod Movements 
5 reps of each movement needed for your Birthday! 

STRENGTH

EMOMx10
E: 15 Wall Balls
O:15 Med Ball Sit ups

WOD

Birthday Breakdown
(##/##/####)

3RFT
0: 10 Burpees
1: Squat Snatch
2: Power Clean
3: Deadlift
4:Pull up
5: TTB
6: Push up
7: Wall Ball
8: Box jump
9:Air Squat


Sample:  11/12/1986

3 FRT
1 Squat Snatch 
1 Squat Snatch
1 Squat Snatch
2 Power Cleans
1 Squat Snatch
9 Air Squats 
8 Box Jumps
6 Push ups

OLY
P. Clean
2@60%
2*65
2*70
2*70
2*75
2*75

Clean Pulls 
3@60%
3*70
3*80
3*90
3*95
3*100
3*105

F Squats
5@60%
4*70
4*80
4*80
4*80

WOD Wed 12/16/15

WARM-UP

5 Power Snatch
5 Hang Squat Snatch
5 OHS
5 Pull ups 
10 Push Press

STRENGTH

E2MOMx10
1 P. Snatch +  Squat Snatch + OHS 

WOD

For TIme 

10 P. Snatch (95/65)
10 Pull ups
10 OHS
10 Pull ups
10 Clusters
10 Pull ups

OLY

Pause Snatch 3sec Below knee

3@60%

3*65

2*70

1*75

1*75

1*75

1*75

1*75

Snatch Grip Deadlift

5@60%

3*67.5

3*75

3*82.5

3*90

3*90

WOD Tuesday 12/15/15

WARM-UP

5 Power Cleans
5 Hang Cleans
5 F. Squats
10 DL 
10 Box Jumps 

STRENGTH

EMOMx14
Odd: 15/12 Cal Row
Even: 1 Power Clean + 1 Hang Squat Clean,

WOD

3RFT/ 12min
Row 500 Meters
12 DL (225/185)
21 Box Jump Overs (24/20

OLY

Snatch Pull 
3@70%
3*80
3*80
3*87.5
3*87.5

Back Squats
8@70%
8*70
8*70
8*60

Back Ext.
4x10

WOD Monday 12/13/15

WARM-UP

200 row/run
10 pocket cleans
10 Back squats 
10 Push jerks
5 pull ups

STRENGTH

EMOM x 2min

3x10 B. Squats

WOD

15min Amrap

15 Clean and Jerks (135/95)
800 run/row
5 BMU
25 Burpees

OLY

WOD Sat Dec 12, 2015

WOD

Partner

10Min:
1600 Row + Max Snatch (135/95)
Rest 3 min
800 Row + Max Cleans
Rest 3min
400 Row + Max Thrusters

OLY

 Snatch Grip Deadlift
5@70%
5@80%
5@85%
5@90%

Bench Press
10reps
8 reps 
6 reps

WOD Friday Dec 11, 2015

WARM-UP

20 DU
10 Wallball
5 Cal Row
10 Snatch
Hip Opener

STRENGTH

EMOM x 10min

1 Heavy Back Squat

WOD

Tabata

Wallballs (20/14)
Snatch (95/65)
DU
Cal Row

OLY
Squat Snatch 
10x1 @ 70%

Clean & Jerk 
8x1 @ 70%

WOD Thursday Dec 10, 2015

WARM-UP

Cherry Pickers
10 Jump Squats
10 KB swings
10 Lunges
10 KB snatch

STRENGTH

EMOM x 12min

E: 20 Russian Twist
O: 10 Goblet Squat

WOD

4 RFT/12min

10 KBSnatch(55/35)
15 KBSwing
20 KBLunges

OLY
F. Squats 
4@69%
4*69
4*69
4*69

Box Jumps  
5x4 @ 36"/48"

WOD Wed Dec 9,2015

WARM-UP

5 Snatch 
10 Push up
10 B. Squat
10 Cleans (Pocket)
Shoulder Opener

STRENGTH

EMOM x 10min

E; 5 Power Snatch TnG
O: 5 Burpee

WOD

7 Min Amrap

3 Push Press (115/85)
9 B. Squat
12 Cleans 

OLY
P. Snatch Mid Blocks
3 @ 60%
2*65
2*70
2*70
2*75
2*75
2*80

P. Cleans Mid Blocks
3@60%
2*65
2*70
2*70
2*75
2*75
2*80

WOD Tuseday Dec 8, 2015

WARM-UP

Hip Opener
10 Box Jumps
10 Lunges
2 TGU
5 OHS

STRENGTH

EMOM x 8 min

E:10 KB Step ups (20/16) (70/55)
O: 1 TGU 

WOD

10 Min Amrap
Increasing by 2's
2,4,6,8,10.....
OHS (135/95)
Box Jumps (24/20)

OLY

B. Squat 
5@70%
5*70
5*70
5*70
5*70

Snatch Grip Strict Press
4x5 Increasing 

WOD Monday Dec 7, 2015

WARM-UP

Burgener/Skill
5OHS
5 Snatch Grip Deadlift
5 Pullups
100m Row

STRENGTH

10Min to work up to a heavy Squat Snatch
EMOM x 6 Min
1 Squat Snatch

WOD

5RFT/ 15 Min
200m Row
6 Deadlifts (225/155)
10 Pull-ups

OLY

WOD Saturday December 05, 2015

PARTNER WOD

"Doubles"

8min AMRAP

6 MUs

12 Thrusters (115/75)

4min Rest

8min AMRAP

20 Wall Balls (20/14)

12 Burpees

WOD Friday December 04, 2015

WARM-UP

10 Back Squats

2 Stone 2 Lap

1 Stone 2 Shoulder

10 Cal Row

25 DUs

STRENGTH

EMOM x 10min

1 Heavy Back Squat

WOD

"Strongman"

12min AMRAP

1 Stone (175/115)

5 Stone Squats

10 Cal Row

50 DUs

OLY

Snatch

3 @ 60%
2 @ 65%
1 @ 70%
1 @ 70%
1 @ 70%

Clean & Jerk

2 @ 60%
1 @ 65%
1 @ 65%
1 @ 65%

Front Squat

5 @ 60%
4 @ 70%
3 @ 75%
3 @ 75%

WOD Thursday December 03, 2015

WARM-UP

10 Deadlifts

10 Air Squats

Hip Opener

5 Snatch

5 Snatch Bal

STRENGTH

EMOM x 12min

1 Squat Snatch + 1 Snatch Bal

WOD

3RFT

7min Cap

10 Deadlifts (365/245)

10 Bar Hop Burpees

WOD Wednesday December 02, 2015

WARM-UP

10 Wall Balls

2 MUs

5 Thrusters

5 Cleans

10 Push-Ups

STRENGTH

EMOM x 8min

E: 3 MUs

O: 15 Wall Balls

WOD

20min

For Time:

9 Ring MUs

9 Thrusters (165/115)

9 HSPUs

9 Power Cleans

9 Bar MUs

9 Jerks

9 Pistols (each leg)

9 Wall Walks