December 22-27 WODs

Our schedule this week is that we are closed for the evening classes on the 24th. Closed for Christmas on the 25th and regular schedule on Friday and Saturday!! 

MONDAY, December 22

Warmup: Run or row 500m. Then, 5 KB windmills, each side and 5 Turkish Get-ups, each side.

S/T: Weighted step-ups. Use KB or DB.

5x6

Work up in weight for each set. 20/16” box.

WOD: 5 rounds

5 KB snatches, left arm (53/35#)

10 toes to bar

5 KB snatches, right arm

15 wall balls (20/14#) *

L1 = 26/18# KB. Can also sub clean and push press for snatch for newer members. Knees to chest or V-ups

L2 = 35/26#. Knees to elbows or knees to chest.

Comp = Same weights except wall ball (30/20#)

TUESDAY, December 23 "Festivus"

Warmup: KB warmup cycle:

3x10 1-Handed Swings (each arm)

3x6 Halos/Each Direction (https://www.youtube.com/watch?v=RaobmOmQsnU). Choose a light to moderate weight for both of these exercises.

S/T: Hatch Squat Cycle, Week 4, Day 1 ( The Airing of Grievances) 

8@65%

8@70%

6@80%

6@85

WOD: “Feats of Strength"

3 Minute AMRAP:

-10 Thrusters 95#/65#

-10 Pull Ups

1:00 rest

3 Minute AMRAP:

-10 Box Jump Overs 24″/20″

-10 Power Snatch 95#/65#

1:00 rest

3 Minute AMRAP:

-15 Double Unders

-10 Toes to Bar

WEDNESDAY, December 24 BOTH GYMS CLOSED AT 1:15PM. 

Warmup: Row or run 400m, then Musical Med Balls as a group. If not enough people, then Coach’s Choice for warmup.

S/T: 3x1 minute ME push-ups 

Rest 1 minute between each set.

WOD: “Jenny”

AMRAP in 20 minutes:

20) Overhead squats (45/35#)

20) back squats (45/35#)

Run 400m

L1 = PVC or 15# trainer bar

L2 = 35/20#

Comp = 95/65#

THURSDAY, December 25 - CLOSED FOR XMAS!

FRIDAY, December 26

Warmup: Two 200m sprint runs; then 2 rounds: 10 pushups; 10 hardest ring rows

S/T: Hatch Squat Cycle, Week 4, Day 2

8@65

8@70

8@75

8@80

WOD: “Nicole”

20 Minute AMRAP:

400m Run

Max Pull Ups

*After each 400m run, go for a max attempt at pull-ups until you fall of the bar.  Record your score and off you go for another 400m run.*

**Score is total number of pull-ups.

SATURDAY, December 27

Warmup: 1 full minute of double unders or attempts, then 1 minute of squats, then 1 minute of double unders/attempts. 1 minute of ring dips, then 1 minute of lunges, then 1 minute of ring-dips.

S/T: 5x20 KB swings (53/35#)
Complete 20 KB swings in 1 minute. Rest 1 minute, then repeat for 5 sets total with a minute rest between each set.

WOD
5 Rounds 

400m Sprint or 500m Row

1 min Rest between each round

then 

300 Russian KB Swings