WOD:

6 Rounds For Time:

400M run with Sand bag (40/25)

5 sand bag Turkish get ups*

10 push ups one hand on bag. Switch hands each rep

15 squats holding bag in front rack

20 box step ups w/sand bag on back (24/20)

Fun with Sand Bags!

video courtesy of Atomic Athlete.  Quick tutorial on Sandbag Turkish Get Ups.

Scaling Options:

Sandbag weight -> as needed -> use med ball if no lighter sandbags

Cool Down:

Hang from pull ups bar x1 min

Downward Dog to Cobra x 20

S/S/S:

Pausing (2 sec at knee) Clean

2X60%, 2X70%, 2X75%

based on 13Dec 1RM

Video courtesy of Catalyst Strength.  So, set up like a normal clean, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under.

WOD:

15 Min AMRAP:

10 Ring Dips

15 Plank Up/Downs*

25 Double Unders

Video courtesy of Oxygen Network.  For Plank Up/Downs

Scaling Options:

Ring Dips -> box dips

DUs -> DU attempts through 25 rope contacts -> 25 penguin jumps

Cool Down:

Roll out triceps on bar – 2 min per

Calf stretch on rig – 1 min per side

Remember, today is our final “Workout With a Cause” WOD series.  Coach Sherri will be collecting donation for our adopted in-need family.  Please see Sherri for items we need.  Time to sweat and give back!

ALSO!  BE HERE FRIDAY FOR OUR 12-DAYS-OF-CHRISTMAS WOD!!!!

WOD:

Partner WOD:

400M med ball run  Cash In(20/14) – switch ball between partners as needed

then…*

30 Hang Power Snatch (75/55)

2 Down and back (length of white box) overhead plate carries (45/25)

30 Hang Power Snatch (95/65)

2 Down and back (length of white box) overhead plate carries (45/25)

30 Hang Power Snatch (115/75)

2 Down and back (length of white box) overhead plate carries (45/25)

*After run, EMOM 3 synchro burpees until finished

Other than run and burpees, the rest of the work is one partner working at a time.  Reps split up as team sees fit.

40 Min time cap

Scaling Options:

Med ball -> as needed

If you can’t run, row 500M

Barbell weight -> as needed

Plate weight -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Leg bleeds – 3 min

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 26 Oct

WOD:

In 8 Min, complete

21-15-9

Handstand Push Ups

Sumo Deadlift High Pull (95/65)

-2  min Break, then..

In 4 Min, complete

15-9-6

Hang Power Snatch (95/65)

Burpee Over Bar

If you don;t finish WOD 1 at the 8 min mark, you still stop and rest 2 min and then start WOD 2

Scaling Options:

HSPU-> 7-5-3 Wall Walks->pike push ups

Bar weight > as needed, but use same weight for both movements

Cool Down:

Doorway stretch x 2 min per side

Roll out hips/glutes x 2 min per side

WOD:

20 Min to set 1RM on Snatch

Compare to 12 Oct

then…

20 Min to Set 1RM Clean & Jerk

Compare to 12 Oct

OLY DAY!!!  With the work we have done these last couple months, see if that muscle memory has improved when it comes to Oly technique!

Scaling Options:

N/A

Cool Down:

Oly Wall Stretch x 3 min

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Compare to 20 Oct

WOD:

3 Rounds:

200M Run

15 Box Jumps (30/24)

15 Double KB Thrusters (53/35)

15 Min Time Cap

Scaling Options:

Run -> 250M row

Box->24/20

KB Weight -> 35/25)

Cool Down:

Hang from pull ups bar x1 min

Downward Dog to Cobra x 20

“Workout With a Cause”

Today we ask, if you didn’t donate on Friday for the sponsored family, please think of doing it today.  That’s why today’s WOD is a partner WOD.  Because it takes a team to make great things happen!  Get involved!

WOD:

Partner WOD

20 Min AMRAP*:

30 Double Unders

Farmers Walk length of white box and back (70/53)

15 Cal Row

*One partner must complete one round completely before next partner goes.

Scaling Options:

DUs -> 60 SUs

KB weight-> 53/35

Cool Down:

Roll out forearms – 2 min per

Calf stretch on rig – 1 min per side

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 18Oct2017

WOD:

Every 3 Min for 15 Min, Complete

1 Rope Climb

then…

12-9-6

Pull Ups

Box Jump Overs (24/20)

Any time left in 3 min is rest

Scaling Options:

Rope Climb ->3 Rope Walks per climb

Pull Ups-> Body Row

Box ->20/16

Cool Down:

Kneeling lat stretch – 2 x 1 min per side

Couch stretch x 2 min per side

IMPORTANT NOTE:

The Fit 2 Fight Throw Down will be at 0600-0830 in the Commissary.  Come support this great cause!

WOD:

4 Rounds For Time:

50 Double Unders

10 Chest 2 Bar Pull Ups

5 Min rest, then…

For Time:

30 Cal Row

5 Burpees

25 Cal Row

10 Burpees

20 Cal Row

15 Burpees

15 Cal Row

20 Burpees

10 Cal Row

25 Burpees

5 Cal Row

30 Burpees

There will be a running clock.  As soon as you finish the first WOD, look up at the clock, and note your time.  You will start WOD 2 five minutes later.

Scaling Options:

DUs –> attempts through 50 rope contacts->50 penguin jumps

Pull ups -> Body/ring rows

Cool Down:

Doorway stretch x 2 min per side

Roll out hips/glutes x 2 min per side

S/S/S:

Push Press

10,9,8,7,6

Increase weight ea set

Sets start every 3 min

This piece of the strength cycle will work more muscular endurance.  High reps, so fight to maintain good form throughout.

WOD:

EMOM for 10 Min:

5 Deadlift (225/160)

10 KB Swings (70/53)

Scaling Options:

Bar weight -> as needed

KB weight -> as needed

Cool Down:

Hang from pull up bar x 2 min hang time

20 slow and controlled downward dog to cobra