December 15-20 WODs

MONDAY, December 15

Warmup: 2 minute row for calories, then 2 rounds: 10 pushups, 10 Russian twist(med ball), 10 squats, 10 lunges

S/T: Spend 15 minutes working to 1RM heaviest pullup or smallest banded possible strict pullup.

WOD: 5 rounds

1 minute of Kettlebell Swings (53/35#)*
1 minute Plank Hold

*Athlete must achieve 30 reps/minute or do 10 burpees for every missed rep. All penalty burpees will be done at the end of the 10min. 

L2- 44/26

L1 26/18 USSR

Comp 70/53 also if you drop early in a plank you must do 10 burpees 

TUESDAY, December 16

Warmup: 5 minute self-directed AMRAP with a partner: While one partner is rowing or riding a air dyne , other partner must do 25 squats, then swap. If no rower available, do double unders or single instead. You can’t stop until your partner is done squatting.

S/T:  Hatch Back Squat Cycle, Week 3, Day 1

8@65%

8@70%

6@80%

6@85%

WOD: 10 Clean & Jerks (155/105#)

60 lunges (30 each leg)

10 Clean & Jerks

50 box jumps (24/20’)

10 Clean & Jerks

400m  Run

L2: 135/95#; box jumps 20/16”

L1: 95/65#; box step ups 20/16”

Comp: 175/125#; box 30/24”

WEDNESDAY, December 17

Warmup: Try to accumulate 100 double unders in 3 minutes. 

Then 

3 Rounds 

100m Run

10 Squats

10 Back Ext

10 Ring Rows

S/T: Deadlifts

6x3

WOD: “B.A.H., Humbug! (BAH is for BeckyJo, Andie and Hannah)”

21 thrusters (135/95#)
21 pull-ups

3 min rest

20 clean and jerks (135/95#)

90 sec rest

15 snatches (135/95#)

L2 = 95/65#; banded pullups

L1 = 75/35#; ring rows

Comp = Same weights, but after snatches, rest 60 seconds and do a 1 minute Max Effort row for meters.

Each person will time their own resting/work sequences. Score for total time (Comp = total time plus meters, e.g., 12:34+500).

Based on the South Seattle Throwdown crushed by Hannah, BeckyJo and Andie.

THURSDAY, December 18

Warmup: Athlete’s choice of cardio; then 2 rounds: 10 walking lunges (each leg); 10 hand release pushups; 10 heavy Russian KB swings; 10 ring rows.

S/T: Hatch Back Squat, Week 3, Day 2

10@60%

10@65%

8@70%

8@75%

WOD:

3 rounds:
Run 500m
10 Handstand Push-Ups
15 Toes To Bars
5 Ring Dips

Rest 3 mins. between each round.

L1 = Mountain climber or box HSPU in pike position; knees to chest; 5 leg assisted ring/box dips or tricep dips on a box

L2 = Up to two mats underneath, Mountain climber or box HSPU in pike; Knees to chest; jumping muscle ups

Comp = No change, but try to beat 20 minute time cap.

FRIDAY, December 19

Warmup: 400m run; then 2 rounds of 10 squats, 10 pushups, 10 ring rows, 10 sit-ups.

WOD: 12 Days of CrossFit*

1 KB swing (53/35#)

2 goblet squats (53/35#)

3 Handstand Push-ups

4 Med ball cleans (20/14#)

5 Bar Facing Burpees

6 KB Push Press (53/35#)

7 Double KB front squats (53/35#)

8 Toes to Bar

9 Wall Ball (20/14#)

10 Chest to Bar Pullups

11 Box jumps (24/20’)

12 double KB thrusters (53/35#)

*There are many different versions. This one requires only kettlebells, a wall ball and a bar to do pullups...and a lot of endurance. Do to the tune of “12 Days of Christmas”: e.g., one KB swing, then 2 goblet squats and 1 KB swing; then 3 HSPU, 2 goblet squats and 1 KB swing, etc. We’re doing this week to ensure you don’t miss it if you have to travel for the holidays!

L1 = 26/18# KB; 10/6# wall ball; pushups in place of HSPU; V-ups for T2B; step-ups onto 20/16” box

L2 = 35/26# KB; 14/10# wall balls; mountain climber or box HSPU; knees 2 chest; 20/16” box

Comp = 30/20# wall ball; 30/24” box

SATURDAY, December 20

Warmup: Coach’s choice

S/T: Tabata Toes to Bar

20 seconds work/10 seconds rest. Scale to Knees to Elbow or Knees to Chest

WOD: AMRAP in 20 minutes:

10 Burpees
15 Wall Balls (20,14)
20 Kettlebell Swings (53/35#)

L1 = 10/6 Wall Balls; 26/18# KB

L2 = 14/10 Wall balls; 35/26# KB

Comp = 30/20 Wall Balls; 70/53# KB