WODS for the Week 120102 - 120106

Hot and fresh...schedule (MWF 6am, Tu Th 4:30pm, Sat 8am) stays the same. 


Monday 120102

EMOM for 10 minutes 2 Back Squats @ 70%

-then-

3 rounds for time of:

20 Snatch Balances 95/65#
20 Burpee Box Jumps 20″
20 K2E


If you underestimated this work, raise your hand. I'll be the first to admit I didn't give this WOD its full due. Scores and times below:


Louis: 22:35 (65#, 24" jumps)
Jennifer: 18:13 (dowel balance)
Brent: 22:16 (45#/dowel, step ups, k2c)
Austin: 23:15 (45#)
Ty: 26:32 (45#, step ups, k2c)
Adam:  18:47 (dowel presses, step up, sit up/k2c)
John: 17:30 (rx'd)

knees to elbows

Warm up
Painball tournament (best of 3)

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Tuesday 120103

5 minute AMRAP of:
Shoulder Touches

-rest 2 minutes-

8 minute AMRAP of:
5 STRICT Pullups
15 Pushups (hand release)
30 Split Jumps

-rest 2 minutes-

5 minute AMRAP of:
Clean & Jerk 185/120#

shoulder touches

Warm up
*5 min rope work
*3 min shoulder stretches (band, pass throughs, sotts press)
*3 min hip mobilization (iron cross/scorpion, indian sit, wall sit)

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Wednesday 120104

15 minutes to Establish (or practice) a 2RM Hang (full stall) Squat Snatch.

-then-

3 rounds for total reps:

1 min. ME (max effort) Push Press 75/55#
1 min. ME Front Squats 75/55#
1 min. ME UB Plank Hold (for seconds)
1 min. ME KBS 24/16kg
1 min. Rest


Brad Harris: 244 (107, 75, 52) - rx'd plus scaled up 28.5kg kbs
Austin Riggs: 335 (110, 110, 115) - 45# bar, 16kg kbs
Louis Marascalco: 365 (129, 133, 103) - 70# bar, 16kg kbs
BrentandJenny Harris: 248 (73, 69, 106)
John Prince: 415 (147, 133, 135) - scaled 16kg kbs

KB Swings

Warm up

*10-15-20 Burpees with 0:30 - 1:00 rest, respectively

*Junk Yard Dog Warm Up (3 min)

*Shoulder Touches (3 min)

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Thursday 120105

5X3 Tempo Deadlifts @ 65% – rest 90 sec.

Notes: 3 counts to the knees, quick to the hip and back to the knees, 3 counts to the floor.

-then-

21-15-9 of:
Burpees
Push Press 75# (21l/21r etc)

50 Double Unders (between each round)

Notes: After the round of 21 perform 50 DU, then after the round of 15 perform 50 DU, etc.


Warm up
*Run 800m
*Grasshoppers x 10
*Pass Throughs x 10
*Pullups x 10
*30 sec handstand hold
(^ x2 except run)

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Friday 120106

10 minutes to establish a 1RM Snatch (any style).

-then-

15 minute AMRAP of:
Double-Unders (or parralette jumps)
*EMOM (including the 1st minute) complete 5 Thrusters @ 115/75#

For total Double-Unders.