WODs for 11/27/17-12/2/17

11/27

Warm-up

-10 G/H Bridges
-10 Prone “y”
-30s Pigeon stretch
-30s Lat stretch
-10yd Heel raises
-30s Calf stretch
-5x Burgener warm-up

Strength/Skill

Snatch balance
3×3 @70% 1RM OHS

WOD

For time:
30 C2B
20 OHS (155/105/75)
15 C2B
10 OHS

 

11/28

Warm-up

-10 Scapular pull up
-10 Push up plus only
-10yd Samson
-10yd Inverted hamstring
-30s Chest stretch
-10 Pike push up
-10 Multi position squat
-10yd Walking quad
-10yd Side lunges
-30s Wrist stretch

Strength/Skill

Ring Work:

15min to work on 2 modifications of choice:

-Ring row
-Ring pull up
-Ring T2B
-Skin the cat
-Ring dips
-Muscle up

WOD

For time:
20 Burpees
15 DL (185/135/95)
15 Box jumps (24/20/18)
10 DL (255/175/125)
10 T2B
5 DL (295/205/175)
800m run

 

11/29

Warm-up

-10 Multi position squat
-1 min Foam roll quad
-2x10s Plank and side plank hold
-30s Pigeon stretch
-10yd Heel raises
-10yd Toe raises
-30s Calf stretch
-10 Ring row squeezes
-10yd Heel scoops

Strength/Skill

Front Squat

20min to find 1RM

WOD

“Jackie”

For Time:
1,000m row
50 Thrusters (45/35)
30 Pull ups

 

11/30

Warm-up

-10 Pike push up to push up plus
-5yd Inch worm stretch
-5x Quadruped “y” & “t”
-5 Single leg g/h bridges
-10yd Heel scoops
-30s Chest stretch
-30s Calf stretch

Strength/Skill

“Ring Around the Tire”

WOD

AMRAP 20
200m run
20 KBS (55/35/20)
10 DB Push Press (10R, 10L) (55/35/25)
10 HRPU

 

12/1

Warm-up

-10 Hip thrusters on bench
-10 Pike push up to push up plus
-10 Multi position squat
-30s Cross arm body shoulder stretch
-30s Chicken wing stretch
-10x Quad “y”
-5 Kipping ring rows
-10yd Side lunges

Strength/Skill

Hang Power Clean
3×5 @50%

Hang Squat Clean
3×3 @75%

WOD

For Time:
-250m row
-10yd Handstand walk
-25 Slam balls
-10 HSPU
-25 Wall balls
-10 yd OH plate walking lunges (45/25/15)
-25 Push ups
-10 Squat cleans (165/115/80)

 

12/2

Warm-up

Coach led

Strength/Skill

Snatch Grip DL
2×5 @60%

Low Hang Snatch Grip Power Shrug
2×5 @60%

Low Hang Snatch Grip High Pull
2×5 @60%

WOD

Partner WOD:
AMRAP 18
2 min on 2 min off alternating
-10 Ring rows
-10 Hang power snatch (75/55/35)
-20 Sit ups
-20 Alternating pistols
-30 DU
-30 Sit ups

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