WODS for the Week 111226 - 111231

WODS for the Week 111226 - 111231

Monday 111226:

WOD
3 rounds for total reps of:
2 minutes ME (max effort) Double-Unders
-rest 1 minute
1 minute ME Pushups (hand release)
-rest 1 minute
2 minutes ME Power Cleans 185/120#
-rest 1 minute


The WOD went as such (score by round):
Mitchell: 84-78-108 = 270 (jump tucks, push ups, 133# cleans)
Austin: 75-73-79 = 227 (double unders, push ups, 144# cleans)
Kelly: 95-68-67 = 230 (tuck jumps, push ups, 89# cleans)
Brent: 65-58-54 = 177 (tuck jumps, push ups, 111# cleans)

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Tuesday 111227:

WOD

15 minutes to establish a 1rm Snatch.
-then-

7 rounds for time of:
-7 Thrusters 95/65#
-11 Burpees


"Hardest workout yet!" according to Brad Harris. It did require lots of lungs.


Austin; 16:03 (mix thrusters/front squats)
Kelly: 16:11 (45# thrusters
Brad: 16:08 (rx'd)
John: 8:47 (rx'd)

Power Snatch work along with a little Clean and Jerk on the end.

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Wednesday 111228:

WOD
5 rounds for total reps of:
5 minutes to complete…

1 minute ME (max effort) Chest to Bar Pullups:
-then-

3 minute AMRAP of:
5 Deadlifts 275/185#
30 Double-Unders
-then-

Rest 1 minute.


No lie, this one was rough. Good job to everyone who made it through. Scores went down like so:


                              Pullups                            Rounds
Brad:                   32                                          9.5 (225# dl, tuck jumps)
Ty:                        29 (green band)                9 (210# dl, tuck jumps)
Austin:                75                                          13.5 (185# dl, tuck jumps)
Louis:                  59                                          8.5 (225# dl, double unders)
Brent:                  58 (black band)                  11 (185# dl, tuck jumps/step ups)


*Kelly took a knee after straining a back muscle in the warm ups. Feel better big guy!

Good example of how to do this WOD properly

Notes: Only FULL ROUNDS count for 3 minute AMRAP. Anything short of a full round DOES NOT count for total score. For example, if you finish 3 rounds + 5 Deadlifts + 28 Double Unders (2 short of a full fourth round), your score is 3 rounds. 

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Thursday 111229:

WOD
15 minutes to establish a 3RM Snatch Balance
-then-

4 rounds for time of:

4 Push Press 135/95#
8 OHS 135/95#
12 KBS 32/24kg
16 Lateral Jumps (over parallette)


Austin: 8:18 (65#, 35# kb)
Louis: 6:45 (95#, 35# kb)
John: 8:18 (62# kb)


Kelly completed the following work in 11:57
5 rounds for time:
- 20 med ball front squats
- 20 parralette jumps

Lateral jumps

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Friday 111230:

WOD 15 minutes to establish a 5RM Front Squat.
-then-

10 minute AMRAP of:

30 Ab-Mat Situps
20 Split Jumps
10 Ring Dips: