WODs for the Week 120213 - 120217

Monday 120213


WOD
Complete the following for time: 
21-15-9
*Burpee Box Jumps (24" / 20")
*Power Snatch (75# / 55#)
scale height on boxes and weight on snatches as needed. This is a ground-to-overhead movement so Clean and Jerk is acceptable if you do not have proper snatch form. 


Brad: 8:04 (rx'd)
Brent: 8:42 (65#, 24# box)
Kelly: 8:53 (65#, 20" box)
John: 7:24 (rx'd)

Warm Up

"The Bear Complex" x 3 (PVC, unloaded bar, 75#) Stretch 3 min between complexes

Strength

10 min work on Snatch form (PVC pipe)

-----------------------------------------------------------------------------------------------------------------------------
Tuesday 120214

WOD
20 HSPU (head to floor; yoga roll may be used, but no AbMat for Rx)
30 T2B
20 Thrusters 135/95#
30 KBS 32/24kg
20 Push Jerks 135/95#
5 Rope Climbs (no jumping to rope; must touch ceiling)


Drew: 17:37 (35" elevated push ups, 75# thrusters, 35# swings, 75# PJ, 2 rope climbs then subs to finish)
Kelly: 17:00 (24" elevated push ups, 85# thrusters, 35# swings, 85# PJ, subs) 

Note: sub for 5 rope climbs is 15 strict pullups 
+ 15 knees to elbows, to be performed as 1 pullup + 1 kte x 15.

Warm Up
*1 Rope Ascent
*15 over / backs
*1 Rope Ascent
*15 lateral jumps
*1 Rope Ascent
* 15 Kipping Swings

*Spend 5-7 min rolling or stretching with a band prior to Strength

Strength
Work up to heavy Front Squat (1 rep work)

-----------------------------------------------------------------------------------------------------------------------------
Wednesday 120215

WOD

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute

Brent: 75-65-75*
Ty: 75-50-49*
Brad: DNF


*extra minute added on to jumps.


You could have knocked me down with a feather when Ty walked through the door! Good to have you back. Time was my fault, I missed the mark. 
Warm Up
4 attempts at double under PR - in between attempts work at the following stations:
*Kettlebells snatches
*Pullups (no kipping)
*Band Stretch
*Row
*Ring Dips

Strength
Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3

-----------------------------------------------------------------------------------------------------------------------------
Thursday 120216

WOD

5 rounds of:

5 Deadlifts @ 225/150#
8 Over the Box Jumps 20″
Run 200m

*Rest 2 minutes.

Awesome to see Stephen back and pushing the pace as usual.


Stephen: 6:54 (185# DL)
Kelly: 10:15 (185# DL)
Drew: 7:40 (155# DL)
John: 6:37 (185# DL)
Warm Up
*Run 800m
*Spend remainder of 12 min rolling out

Strength
10 min Muscle Up work (work on ring rows if you do not have muscle ups)

-----------------------------------------------------------------------------------------------------------------------------
Friday 120217

WOD
Part 1) 8 minute AMRAP of:

8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

Followed IMMEDIATELY by:

Part 2) 2 minute AMRAP of:

Double-Unders


Drew: 3 (8) + 3 (DU) = 6 (8)
Brent: 4 + 4 = 8
Ty: 4 (1) + 3 = 7
Kelly: 4 (2) + 1 = 5
John: 4 + 20 = 24
Adam: 3 (8) + 8 (singles) = 11 (8)
Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

Warm Up
*Animal Warm Up (inch worm, bear crawl, duck walk, broad jump)
*JA drills

Strength
10 min handstand work

WODs for the Week 120206 - 120210

Monday 120206:


WOD:
Back Squat 3-3-3-3-3


Getting stronger every day is our goal. Today we set out to prove that our physical strength was indeed increasing and had some great numbers across the board:


Louis: 275-315-365(1)
Brad: 315-365-435
Austin: 185-205-225(x)-210(x)-185
Ty: 225-245-256-225
John: 185-225-245-275(2)

Warm Up:
*Run 800m
*Animal Warm Up
  - Inch worms
  - Bear Crawl
  - Duck Walk
  - Broad Jump


Strength:
*Max box jump attempt
-----------------------------------------------------------------------------------------------------------------



Tuesday 120207:


WOD:
"Kelly" 5 Rounds for time of (28:15 - time to beat)


*Run 400m
*30 Box Jumps
*30 Wall Balls


Drew: 26:26 (20 per round of ea)
John (Wed am): 23:38 (rx'd - PR)

Warm Up:
*Run 100m
*10 Kipping Swings
*15 Air Squats
*20 Iron Cross / Scorpions
*1 min band work
(^ x 3)


Strength:
HSPU / Hand Stand Walk work
-----------------------------------------------------------------------------------------------------------------



Wednesday 120208:


WOD:
Run 800m x 4 - rest 90 sec between efforts (hold pace to within 0:15 of first effort)


Big group today. Big effort to match. Great job by Cody coming in to take 1st place on the leaderboard after his first WOD.


Austin: 3:05, 3:33, 3:36, 3:29
Tripp: 3:18, 3:35, 3:55, 4:18
Rory: 3:20, 3:36, 3:44, 3:33
Kelly: 3:53, 4:08, 4:10, 4:19
Cody: 3:10, 3:28, 3:21, 2:59


Rowed 1,000m as sub:


Louis: 3:56, 4:04, 4:08, 4:06
Brad: 3:45, 4:15, 4:45, 3: 36

Warm Up:
*10 min rope work (1 min on / 1 min stretch  - PVC leg swing, pass throughs, OHS, sotts press, indian sit)


Strength:
Light Push Press work - sets of 5. Do not exceed 70% of your 1RM. 
-----------------------------------------------------------------------------------------------------------------



Thursday 120209:


WOD:
Push Press 1-1-1-1-1-1-1 (7 x 1)


John: 135-155-185-196(f)-196(f)-196(pr)
Austin: 115-135-145-155(f)-155(f)-155(pr)-115-95
Louis: 155-185-196-205-216(f)-216(pr)

Warm Up:
*3 rounds of "Cindy" slowly (5 pullups, 10 pushups, 15 squats)
*5 min foam roll / band work


Strength:
10 min to work on kipping swing for pullups, t2b, or k2e
-----------------------------------------------------------------------------------------------------------------

Friday 120210:


WOD:
"Cindy" - 20 min AMRAP of:
*5 pullups
*10 pushups
*15 air squats


Personally, I was as nervous as I could remember being for a workout in a long time. Having done this now 11 times I can safely say that to achieve anywhere near a PR one must be fully prepared to put out for 20 full minutes. Both Louis and Austin hit PR's since their last Cindy in October. This was Kelly's first attempt:


Kelly: 11 rounds  (green band)
Austin: 14 rounds (rx'd)
Louis: 16 rounds + 9 reps (rx'd)
John: 21 rounds (rx'd)


After hitting almost 8 rounds through 5 min I was gassed. Long week of training plus a fast pace meant a pretty slow finish.

Warm Up:
*Run 400m
*JA Drills
*5-10-15 burpees with 30 sec rest between


Strength:
Light hang power clean - sets of 3. Do not exceed 70% of your 1RM.
-----------------------------------------------------------------------------------------------------------------



Saturday 120211:


WOD:
descending ladder 10-9-8-7-6-5-4-3-2-1 of the following triplet:
*K2E
*Push Ups
*Gobbler Squats (1.5 pood)


This one looked fun and I really want to applaud everyone for coming when the weather and time could have easily made this a day to skip. You guys are inspiring. 


Kelly: 9:47 (knees to chest, 1 pood)
Brad: 8:43 (knees to chest, 1.75 pood)
Brent: 8:56 (knees to chest, 1.5 pood)
Tripp: 8:22 (knees to chest, 1 pood)
Chancis: 10:35 (knees to chest and jump tucks, 0.75 pood, wall pushups)


After hitting almost 8 rounds through 5 min I was gassed. Long week of training plus a fast pace meant a pretty slow finish.

Warm Up:
*Row 500m
*5 Kipping Swings
*7 Box Jumps
*9 Samsons
(all but the row x 3)


Strength:
Light Deadlifts 3 x 5 work.