WODs for 1/2/2017-1/7/2017

1/2/2017

Skill/Strength

75 Singles unders
25 Air squats
75 Single unders
25 PVC OHS
75 Singles
25 Supermans

WOD

5 RFT:
-20 Mountain Climbers
-15 DB Thrusters RX -(55/35), Scaled (30/20)
-10 T2B

 

1/3/2017

Warm-up

1. 1 Round of Cindy (15 air squat, 10 push-ups, 5 pull-ups)
2. Walking Alternating quad stretch
3. 10 PVC Pass-Throughs
4. PVC External Rotation Stretch
5. Burgner Warm-up (10 reps each step)
6. Frog Stretch
7. 10 Bridges

Skill/Strength

Back Squat
-1×10 @ 60%; 3×10 @ 70%

Power Clean+ Push Press (complex)
-1×5 @ 60%; 3×5 @ 70%

Clean Pull from below the knee
-3×5 @ 80%

Bench Press
-1×10 @ 60%; 3×10 @ 70%

WOD

“Spice Girls” 12 min. AMRAP
3 Rounds at each movement before rotating.
:40s for Max Reps, :20s Rest
1. Row for Calories
2. Pull ups
3. Push ups
4. KBS RX – (55/35), Scaled – (45/20)

 

1/4/2017

Warm-up

1. 10 Air Squats
2. 15yd Walking alternating quad stretch
3. 15yd Sampson stretch
4. Hollow hold 15sec x2
5. Side Plank 15sec x2
6. Pigeon stretch
7. Child’s pose lat stretch
8. 8 Ring rows
9. Quadruped “Y” stretch
10. 10 Kneeling hip hinges
11. Calf stretch 15sec

Skill/Strength

Front Squat
-1×5 @50%; 1×5 @70%; 5×5 @80%

Snatch Grip Shrugs
-3×10 @80%

Hang Snatch+Snatch (complex)
-1×2 @60%; 1×2 @70%; 3×2 @75%

WOD

 

8 min Time Cap
– 10 Snatches (95/65)
-35 Sit ups
-8 Snatches
-35 Sit ups
-6 Snatches
-2 Rope Climbs
Max DU/SU in remaining time.

1/5/2017

Warm-up

1. 5 Pause Squats w/ groin stretch
2. Foam Roll inner quad muscles
3. Push up plus
4. PVC Pass-throughs
5. External Shoulder rotation stretch
6. 10 PVC Strict Press’s

Skill/Strength

Back Squat
-1×5 @ 70%; 3×5 @ 80%

Jerk Squats
-1×8 @ 80%; 1×8 @ 85%; 2×8 @ 90%

Jerks
-1×3 @ 60%; 3×3 @ 70%

WOD

6 RFT
-10 Sumo Deadlift High Pulls RX (75/55), Scaled (55/35)
-15 Air Squats

 

1/6/2017

Warm-up

1. 10 OHS & Press
2. Foam Roll lats
3. Lat Stretch on rig
4. External Rotation stretch
5. 10 Banded shoulder external rotations
6. Quadruped “I” “Y” and “T”
7. 10 Band Pull-aparts
8. 10 Side Lunges each leg
9. 10 Leg Swings each way

Skill/Strength

Snatch Pull from knee
-3×5 @80%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 1×3 @85%

Clean Pull
-3×5 @80%

Clean + Jerk
-1×3 @60%; 1×3+1 @70%; 1×3+1 @80%;
-1×3+1 @85%

WOD

For Time:
12-9-6
-Power Snatch RX-(95/65) Scaled-(65/45)
-Burpee Box Jumps RX-(24/20’’),​ Scaled-(20/18″)

 

1/7/2017

WOD

“KALSU”
EMOM
-5 Burpees
-Max rep Thrusters (135/95)
*Repeat until 100 Thrusters are reached*

Bob Kalsu (1945-1970) was an All-American tackle at
the University of Oklahoma in 1967. He entered the
army to fulfill his ROTC obligation in 1969. He served
as a Second Lieutenant with Battery C, 2nd Battalion,
11th Artillery, 101st Airborne Division in the Vietnam
War. He was killed in action on July 21, 1970 by
mortar fire near the Ashau Valley.

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