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W.O.D.

Week of 12/17/18

Monday

Weightlifting
Back Squat (Week 2 of 4)
Warm up then
70% x 3
80% x 3
90% x max reps
*1min. Plank Holds with a 45/25lb+ plate on your back between sets.
Metcon
Gnocchi
For Time: (CAP: 15min.)
18-15-12-9-6
Thrusters
*15 TTB after each set
18 set: 95/65
15 set: 115/75
12 set: 135/95
  9 set: 145/100    RX+ 155/105
  6 set: 155/105    RX+ 185/125
If you have to scale, and many will, try to choose something that allows you to add a little something each round. If 95 is spicy by itself, than maybe just stick to that the entire time.

Tuesday

With a running clock:

…at the 0:00
AMRAP 6:
15 Cal Assault Bike
10 Hang Power Snatch 95/65

rest 4mins

…at the 10:00
AMRAP 6:
10 Cal Assault Bike
15 Pull-Ups

rest 4mins

...at the 20:00
AMRAP 6:
15 Cal Row
10 Power Snatch 95/65

rest 4mins

…at the 30:00
AMRAP 6:
10 Cal Row
15 HSPU’s

Each section has 25 reps so your score will be easy to add up and convert to rounds and reps. Ladies 12 and 7 cals.   Lets go to work on these 6min. sections today! Earn that 4min. Rest!

Wednesday  

Back Rack Lunge (5 each leg)

Take your time and get good controlled reps here. Don’t alternate today either. Stay on 1 side for all 5 and then switch to the other leg.

*immediately superset with deadlifts (below)

Weightlifting
Deadlift (10 reps )

10 reps is a lot, so go a little lighter on the weight today. We have been doing tons of heavy deads for a while so something a little lighter today for high reps is in order. DO NOT go so fast that the bar bounces. Controlled sexy reps. Serious Booty Work today.

*Rest 2min. And start back on the lunges. 5 sets total or 20min. (whichever comes first)

15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 DL 225/155
Weekly updates
Christmas Eve 9am class only with Coach Neil.  Bring a friend there will be 2 WODS.  (CrossFit and Non Crossfit)

Thursday

EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Snatch (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Snatch (keep climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Clean and Jerk (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Clean and Jerk (keep climbing)

*Try and go unbroken on those reps, even the hang clean and jerks. The more time you get to rest, the heavier you will feel comfortable going. Should be going MUCH heavier than the Tuesday weights 😉
Score is max of both lifts combined.
Weekly updates
Christmas Eve 9am class only with Coach Neil.  Bring a friend there will be 2 WODS.  (CrossFit and Non Crossfit)

 Friday

Individual
Bench Press (Week 2 of 4)
70% x 3 reps
80% x 3 reps
90% x MAX REPS*Complete 5 Weighted Pull-Ups after each set as well as your warm up sets.
*If you can not do weighted, work on strict or slightly assisted strict with bands.
17min. AMRAP:
1 Rope Climb
5 Burpees
200m Run
Team series with Coach Neil AT  9am
Weekly updates
Christmas Eve 9am class only with Coach Neil.  Bring a friend there will be 2 WODS.  (CrossFit and Non Crossfit)

Saturday 

Fight Gone Bad “Team of 2 Style”

3 Rounds:
2 minutes of Wall Balls (20/14 lb)
2 minutes of Sumo Deadlift High-Pulls (95/65 lb)
2 minutes of Box Jumps (20 in)
2 minutes Push Press (95/65 lb)
2 minutes of Rowing for Max Cals
1 minute Rest

Everyone remembers the first time they did “Fight Gone Bad” right? Well… I don’t think you will ever forget the this team version I just came up with either. Only 1 person works a time and you are trying to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Keep score today as I am really interested in these scores 🙂 A pro score solo with 1min. at each station is 500+. Can you get 1000+ as a team?
Weekly updates
Christmas Eve 9am class only with Coach Neil.  Bring a friend there will be WODS.  (CrossFit and Non Crossfit)

Sunday

Sunday Service at 9;30 w Coach Doug

Weekly updates
Christmas Eve 9am class only with Coach Neil.  Bring a friend there will be 2 WODS.  (CrossFit and Non Crossfit)