WODs for 12/26/17-12/30/17

12/26

Warm-up

-row 300
-10 hip thrusters
-10 ring rows
-2x10s hollow hold
-10 yard walking quad
-10 yard heel scoops
-5 yard inch worm stretches to push up plus
-30s each cross body shoulder stretch
-30s mod skin the cat

Strength/Skill

Athlete’s Choice Skill Work:

Handstand Walk
Muscle Up

WOD

Chris Morrison’s AOTM WOD
HFF: “Hard, Fast and then some fun!”
2 rounds
8 Deadlift (75-85% max)
400m run
Then 1 round
30 KBS (55/35/20)
200m run
15yd sled push AHAP
15yd Handstand walk (scaled 5 wall walks)
5 Muscle ups

 

12/27

Warm-up

-10 push up to plus
-10 ring row squeezes
-10 hip thruster
-10 yard inverted h/s
-7 each half kneel SA kb press
-30s each lat stretch
-30s each wrist stretch

Strength/Skill

SA DB Bench
4×10 AHAP
–supserset–
Partner Assisted Nordic Hamstring Curl
4×10

WOD

12′ AMRAP
5 Clusters (110/75/55)
10 SA KBS (55/35/20)
15 Ring Dips
30yd Bumper Plate Pinch Grip Farmer carry (45/35/25)

 

12/28

Warm-up

-10g/h bridges
-10 air squats
-5 pull ups
-10 push up to plus
-10 yard heel scoops
-10 yard walking quad
-30s each banded cross body shoulder distraction
-30s each mood skin the cat

Strength/Skill

KB Complex: 3 Rounds

4 KB Snatch + 3 KBS + 2 Goblet Squat & Curl’s
+ 1 Halo Flow each Direction
–superset–
15yd SA Bottoms Up OH KB Walk

WOD

“Nasty Girls”
3 RFT
50 Air Squats
7 Muscle-ups (RING)
10 Hang Power cleans (135/95)

 

12/29

Warm-up

-10 multi position squats
-10 ring row squeezes
-10 pike push up to pike plus
-10 yard heel raises
-10 yard toe raises –
1 min each foam roll lat
-1 min each foam roll calf
-10 quad “y”
-30s each calf stretch
-10 pass thru pvc
-30s each external rotation shoulder stretch

Strength/Skill

Jerk 1RM

**20min To Establish 1RM

WOD

5 rounds: on the 4:00
30 air squats (30 Rx/20 scaled)
Cal row (20/15)
7 G2OH (115/80)

 

12/30

Warm-up

Coach Led

Strength/Skill

N/A

WOD

“New Year’s Eve WOD:

-31 Box jumps (24in/20in) [January]
-28 Thrusters (95/65) [February]
-31 Burpees [March]
-30 Jumping lunges (L+R=1) [April]
-31 Push Press (95/65) [May]
-30 Pull-ups [June]
-31 Cleans (95/65) [July]
-31 Abmat sit-ups [August]
-30 Back squats (95/65) [September]
-31 Push-up’s [October]
-30 Deadlift’s (95/65) [November]
-31 Double unders [December]

365 reps, 1 for every day in 2017

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