WODs for the Week 120116 - 120120

Monday 120116:

WOD

75 Pullups
75 Double-Unders
75 Burpees

For time. *Must be done without partitioning of exercises

Notes: There is a strict 20 minute time limit.


There weren't many too excited about seeing burpees again, especially after 75 lateral jumps, but there they were just the same. Each movement was broken down into a 5 min AMRAP but looking at the final scores everyone could have worked straight through and I'm sure will work straight through next time. Scores:


             Pullups         Lat Jumps        Burpees (score indicates reps within 5 min)
Brad:  50 (1/2 jump)   complete       40 (had to leave a little early)
Brent: 61 (black)        complete       45
Ty:       68 (green)        complete      finished in 14:40
Tripp:  62 (jumping)   complete       
Kelly:  74 (jumping)    complete      72
Adam: complete (j)     complete      36
John: 10:58 rx'd with du. About 30 sec fighting with the rope and went about 80-85% on the rest. Most happy with how the back squats felt before the WOD.

Warm Up:

*Run 800m

*Foam roll and stretch out with remaining time (12 min total between run / stretching)

- Focus on shoulder dislocates/samsons/scorpions/iron crosses/cross leg sit

Strength
Every 30 seconds for 6 minutes:

1 Back Squat @ 85%

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Tuesday 120117:

WOD 
“The Chief”

5 rounds for total reps of:

3 minute AMRAP of…

3 Power Cleans 135/95#
6 Pushups (hand release)
9 Air Squats

*Rest 1 minute.


Austin: 16 rounds + 15 reps (rx'd)
Stephen: 22 rounds + 6 reps (rx'd)
Shane: 11 rounds + 10 reps (65#)
Drew: 16 rounds + 13 resp (65#)
Kelly: 16 rounds (89#)


I saw a lot of progress made on the cleans today. Remember, as fatigue sets in form is more important than ever because your muscles are less capable of supporting poor movement patterns. If you feel that the weight you are lifting cannot be moved using proper technique, drop down to a suitable weight before continuing. 

Warm Up:
*Track Warm Up - high knees, hurdles, lunge twists, duck walk, backward lunge

*Rest 2 min

*5 Hang Cleans

*5 Overhead Squats

*5 Pull ups

(^ cycle through twice with 2 min shoulder / hip mobility between cycles) 
Strength/Skill
Handstand work - 5 min

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Wednesday 120118:

WOD 
3 rounds for time of:

21 Thrusters 45/35#
Buddy drag - down and back
21 KBS 


Tripp: 19:22 (rx'd)
Drew: 23:40 (rx'd)
John: 8:15 (rx'd)


I see lots of dragging bodies in our future! For those following  from home, the "body" is actually an MMA dummy that reads 120# however it seems much heavier. Any weighted drag, pull, or push for 50m should do the trick. I really enjoyed the addition of a heavy, odd object to move around.

Warm Up:

*10-15-20 Wall balls

*10ea of lunge toe touch, grasshoppers, spiderman lunge, arm circles, tricep pulls (x2)

*Box jump max comp
Strength/Skill
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.

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Thursday 120119:

WOD 
8 minute AMRAP of:

7 Deadlifts @ 225/155
35 Double-Unders / lateral hurdles


This WOD flat out looked hard but to a man, everyone gave it a good effort and didn't quit. 


Kelly: 4 rounds (155# deadlifts, lateral jumps)
Stephen: 6 rounds + 32 reps (181# DL, DU)
Louis: 4 + 32 (rx'd)


Before the WOD the clean session yielded a pr of 221# (16# pr) which was the gym record until Louis smashed it with a 232# lift. Number 1 spot on the board!

Warm Up:

*10 min rope work - 1 min work / 1 min rest or stretch (scorpion, air squats, lunge stretches - remember that lots of deads at 225# are about to come your way)

Strength/Skill
Every 30 seconds for 7 minutes:

1 Power Clean @ heaviest possible

Notes: The goal is to finish the piece with the heaviest possible weight on the bar. Start wherever you want, but once weight is removed it may not be re-added.

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Friday 120120:

WOD 
Benchmark Friday - "Helen"
3 RFT
*400m run
*21 KB Swings (1.5 pood)
*15 Pullups


My first and favorite girl. Times are as follows:
Tripp: 14:08 (1 pood, black band)
Kelly: 15:29 (0.75 pood, green/black band)
Louis: 13:17 (rx'd)
Mitchell: 12:14 (1 pood)
Brad: 16:37 (1.75 pood, 1 round green band)
Adam: 12:40 (200m run, 1 pood, black band)
John: 9:40 (rx'd)


The runs were roughly 75m long in the 2nd and 3rd rounds. 

Warm Up:
- 2 min superman/V-up combo
- down and back bear crawl x 2
- squat sliders down and back x 2
- inch worms
- iron cross/scorpions 

Strength/Skill (sense a theme this week?)
High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.