December 29- January 3 WODs

No evening classes on Wednesday Dec 31st, and the gym is closed on Jan 1st. Regular schedule on Friday and Saturday! HAPPY NEW YEAR!!

MONDAY, December 29

Warmup: Row or run 500m; Two rounds: 10 KB swings; 10 KB halos (both directions); 10 KB clean and jerks (5 each side).

S/T: 10x10 presses. Choose a weight that is challenging yet that you think you can complete 10 reps. Rest between sets.

WOD: Clock is set at 12 minutes:

1 minute of squat cleans (135/95#)

1 minute of KB swings (53/35#)

2 minutes of squat cleans

2 minutes of KB swings

3 minutes of squat cleans

3 minutes of KB swings

Score for total squat cleans and KB swings

L1=75/45# cleans; 26/18# KB

L2=95/65# cleans; 35/26#KB

Comp=155/105# cleans; 70/53#KB Russian

TUESDAY, December 30

Warmup: Practice your double unders for 3 minutes! Two rounds: 10 side lunges, hi-knees down the gym, grapevine back, grapevine other direction then hi-kicks back.

S/T: Hatch Back Squat Cycle: Week 7, Day 1

5@70%

5@80%

3@85%

2@90%

1@100%

WOD: “D.J.”

10 minute AMRAP

5 Handstand pushups

5 ring dips

10 squat clean and jerks (135/95#)

100 double unders

L1- Regular Push Ups, Box Tricep Dips, (45,35) 100 Single Unders

L2- Jack Knife Box Push Ups, Banded Dips, (95,65) 300 Single Unders

Comp- Def HSPU, (155,105) 

WEDNESDAY, December 31

Warmup: 3) 250m sprint rows or 3) 200m run sprints, then 1 round of: 10 KB swings, 10 squats; 10 ring rows.

WOD: “Norma’s Chipper”

1 weighted hill climb farmer carry (53/35#)

78 pullups

78 KB swings (53/35#)

78 box jumps (24/20”)

78 pushups

78 double unders

400m run

30 minute time cap.

THURSDAY - CLOSED. NEW YEAR’S DAY

FRIDAY, January 2

Warmup: Row 500m; then 2 rounds: 10 goblet squats; 12 pushups; 10 KB swings; 12 pullups/ring rows.

S/T: Hatch Back Squat Cycle, Week 7, Day 2:

2x5@65%

3x5@70%

WOD:

Wall ball ladder (20/14#)

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

L1= 10/6#; scale Front Squat as necessary to keep form but still be challenging.

L2= 14/10#; ¾ body weight FS

Comp=30/20#; Add 10# to FS weight

SATURDAY, January 3

Warmup: Run 500m; Coach’s Choice on warmup

WOD: 25 minute time cap

Run 400m

10 pushups

15 pullups

25 med ball cleans (20/14#)

35 wall balls (20/14#)

45 weighted lunges (45/25# plate)

55 situps

65 mountain climbers (total)

75 double unders

L1= ring rows; med ball and wall ball (10/6#); 100 single jumps

L2= banded pullups, med ball and wall ball (14/10#); double under attempts

COMP = Complete up to 75 and start back down. If L1 and L2 complete under the time cap, they too should start back down the list.