WODs December 2018

22/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

6-16min: Power Clean - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-21min: WOD Brief & Set-Up

21-45min: WOD – 4RFT in Pairs of:

40m Partner Carry

30 KB Swings - 16/24

20 Box Jump Overs - 50/60

10 Clean & Jerks - 40/60

20 Cal Row

30 Push Ups

Run 400m (200m per person)

*24min Cap

45-50min: Post-WOD Recovery

50-60min: Push Press – 5x5 (50%, 60%, 70%, 80%, 85%)

Extra WOD - 4RFT of:

7 Ring Dips

10 DB Snatches - 20/35

13 Cal Bike

*10min Cap

 

 

21/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Squat Clean & Split Jerk - 5x3 (50%, 60%, 70%, 82.5% x 2sets)

16-26min: Deadlift  - 5x5 (50%, 60%, 70%, 80%, 85%)

26-31min: WOD Brief & Set-Up

31-45min: WOD – 'FranarF'

21/15/9/15/21 of:

Thrusters - 30/42.5

Pull Ups

*14min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD - 3RFT of:

5 Bar Muscle Ups 

10 DB Cleans - 15/20

15 Cal Bike

*9min Cap

 

 

20/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Power Snatch - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-22min: Snatch Pull – 3x5 (85%)

22-27min: WOD Brief & Set-Up

27-45min: WOD – For Time:

200 Wall Balls

*Alternate Cash-In exercises at the start of each minute with:

- 4 Snatches - 30/45

- 6 Hang Cleans - 30/45

- 20 Double Unders

*18min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice

OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD - 7min AMRAP of:

5 GTO - 40/60

10 Cal Row

 

 

19/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x5 (55%, 65%, 75%, 85% x 2 sets)

*2min transition

Skill 1 (2min cycles)

18-26min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings)

26-30min: WOD Brief & Set-Up  

30-45min: WOD – For Time:

Cash-In: 10 Ring Muscle Ups (Scale to Toes through Rings)

4 Rounds of:

5 Clean & Jerks - 40/60

10 Front Rack Lunges - 40/60

15m Bar Facing Burpees

Cash-Out: 20 Clean & Jerks – 30/45

*15min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x5 (50%, 60%, 70%, 80%, 85%)

Extra WOD – 3RFT of:

15m Handstand Walk (Scale to Burpee Broad Jump)

10 Front Squats - 40/60

15 Cal Row

*8min Cap

 

 

18/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80%, 85%)

16-20min:  Bent Row EMOM – 4x8

*2min transition

Skill 1 (2min cycles)

22-30min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice  – 4 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD – 10min to Complete:

30 Cal Bike

30 OHS – 30/50

30 DB Snatches – 15/20

30 Deadlifts – 60/90

Max HSPU

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Double Unders Super Set with Pistols Practice – 5 sets

Extra WOD - 8min AMRAP of:

8 Hang Snatches  - 35/52.5

8 Burpee Box Jumps – 50/60

8 Cal Skii

 

 

17/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x6 (50%, 60%, 70%, 77.5% x 2 sets)

16-24min:  Bench Press - 4x6 (50%, 60% 70%, 77.5%)

24-28min:  DB One Arm Row EMOM – 4x8

28-32min:  WOD Brief & Set-Up

32-45min: WOD – 13min to complete:

15 Toes to Bar

10 STO – 30/45

10 Cleans – 30/45

35 Double Unders 

 

15 Toes to Bar

7 Cleans - 40/60

7 STO - 40/60

35 Double Unders

 

15 Toes to Bar

5 Cleans - 50/80

5 STO - 50/80

35 Double Unders

 

15 Toes to Bar

3 Cleans - 55/90

3 STO - 55/90

35 Double Unders

 

15 Toes to Bar

1 Clean - 60/100

1 STO 60/100

35 Double Unders

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Strict Pull Ups Practice Super – 5 sets

Extra WOD – 7min AMRAP of:

10 Pistols

12 Cal Row

15m Bear Crawl

 

15/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

6-18min: Power Clean & Push Jerk - 3x2, 3x1 (50%, 60%, 70%, 80%, 90%, 1RM)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 3RFT in Pairs of:

6 Rope Climbs – 4.5m

9 Bar Muscle Ups (Scale to Pull Ups)

12 Hang Snatches – 42.5/60

15 Clean & Jerks – 42.5/60

18 Cal Row

100m Partner Carry

*22min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

 

 

14/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM)

16-26min:  Squat Clean - 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM)

26-34min: Shoulder Press – 3x2, 1x1 (50%, 70%, 2RM, 1RM)

34-38min: WOD Brief & Set-Up

38-45min: WOD – 10/20/30/40/50 of:

Double Unders

Air Squats

*7min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 8min AMRAP of:

11 HSPU

6 Lunges – 45/70

1 Bear Complex – 45/70

Row 200m

 

 

13/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Deadlift  -  5x2, 1x1 (50%, 60%, 80%, 85%, 2RM, 1RM)

18-22min: Bent Row  EMOM – 4x8

22-27min: WOD Brief & Set-Up

27-45min: WOD – 18min AMRAP of:

16 Bar Facing Burpees

12 Deadlifts – 35/52.5

8 Thrusters – 35/52.5

Run 200m

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice

OR Handstand Hold Practice OR Handstand Walk Practice OR Rope Climb Practice – 5 sets

Extra WOD – 7min AMRAP of:

10 Box Jump Overs – 50/60

10 DB Cleans – 15/20

10 Cal Bike

 

 

12/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Split Jerk – 5x1 (50, 65%, 75%, 85%, 1RM)

*2min Transition

18-26min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets

26-30min: WOD Brief & Set-Up

30-45min: WOD – 5RFT of:

10 Toes through Rings

10 Burpee Box Jump Overs – 50/60

10 CTB Pull Ups

10 KB Snatches – 16/24

*15min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Strict Pull Ups Practice – 5 sets

Extra WOD – 2RFT of:

25 Push Ups

25 Front Squats – 35/52.5

25 Cal Row

*10min Cap

 

 

11/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM)

16-26min: Bench Press  - 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM)

26-30min: DB Reverse Fly EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

20 Wall Balls 6/9

15 SDHP – 25/35

10m Handstand Walk (Scale to Burpee Broad Jump)

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Double Unders Practice Super Set with Rope Climb Practice– 5 sets

Extra WOD – 9min AMRAP of:

10 DB Thrusters – 15/20

15 Hang Cleans – 25/35

20 Double Unders

 

 

10/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (3min cycles)

6-16min: Overhead Squat - 4x2, 1x1 (50%, 60%, 80%, 2RM, 1RM)

16-28min: Squat Snatch - 3x2, 3x1 (50%, 60%, 70%, 80%, 90%, 1RM)

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

50m Bear Crawl

40 Box Jumps – 50/60

30 STO – 30/45

20 Snatches – 30/45

10 Double KB Cleans – 16/24

Max Rep Toes to Bar

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 3RFT of:

12 Sit Ups

10 OHS – 30/45

8 Cal Bike

*8min Cap

 

 

08/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

6-20min: Power Clean - 7x2 (50%, 60%, 70%, 80%, 85%, 90%, 2RM)

Skill 1 (2min cycles)

20-25min: WOD Brief & Set-Up  

25-45min: WOD – ‘Santiago’ in Pairs:

7RFT of:

18 DB Hang Squat Cleans – 10/15

18 Pull Ups

10 Power Cleans – 42.5/60

10 HSPU

*20min Cap (Running Clock)

45-50min: Post-WOD Recovery

 50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets 

Extra WOD – 8min AMRAP of:

12 Cal Row

10 Pistols

8 Ring Dips

6 Hang Snatches – 42.5/60

 

 

07/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk – 6x2 (50%, 60%, 70%, 80%, 85%, 2RM)

18-30min: Deadlift  - 6x3 (50%, 60%, 70%, 80%, 85%, 3RM)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 8-5 of:

Bar Facing Burpees

Clean & Jerk – 42.5/60

4-1 of:

Thrusters – 42.5/60

Front Rack Lunges (full rep count each leg) – 42.5/60

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (EMOM)

50-60min:  Snatch Pull – 5x3 (95%)

Extra WOD – 10min EMOM of:

10m Handstand Walk (Scale to 20m Burpee Broad Jump)

10/12 Cal Bike

 

 

06/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Power Snatch - 5x2 (50%, 65%, 75%, 85%, 2RM)

16-24min: Push Press – 4x3 (60%, 70%, 80%, 3RM)

24-28min: WOD Brief & Set-Up

28-45min: WOD – For Time:

Run 600m

50 Sit Ups

40 Box Jumps – 50/60

30 KB Swings – 20/32

40 Box Jumps – 50/60

50 Sit Ups

Run 600m

*17min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Pistols Practice – 5 sets

Extra WOD – 3RFT of:

5 Bar Muscle Ups

10 KB SDHP – 20/32

10 DB Thrusters – 15/20

10 Cal Row

*9min Cap

 

 

05/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Front Squat – 6x3 (50%, 60%, 70%, 80%, 85%, 3RM)

18-28min: Shoulder Press – 5x3 (50%, 60%, 70%, 80%, 3RM)

28-32min: WOD Brief & Set-Up

32-45min: WOD – For Time:

Cash-In: 40 Wall Balls

4Rds of:

12 Deadlifts – 42.5/60

6 Hang Cleans – 42.5/60

Cash-Out: 40 Wall Balls

*13min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice

OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 7min AMRAP of:

7 Burpee Box Jumps – 50/60

8 KB Hang Snatches – 16/20 (4 each arm)

15 Double Unders

 

 

04/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x3  (50%, 60%, 70%, 80%, 3RM)

16-20min:  Bent Row  EMOM – 4x10

*2min transition

Skill 1 (2min cycles)

22-32min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

32-36min: WOD Brief & Set-Up

36-45min: WOD – 3 RFT of:

5 Ring Muscle Ups (Scale to 10 Ring Push Ups)

15 OHS – 30/45

25 Box Jump Overs – 50/60

*9min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 5RFT of:

5 Front Squats – 42.5/60

5 STO – 42.5/60

10 Cal Bike

*12min Cap

 

 

03/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x3 (50%, 65%, 75%, 85%, 3RM)

16-24min: Bench Press  - 4x3  (50%, 65%, 80%, 3RM)

24-28min: One Arm Row EMOM – 4x8

28-33min: WOD Brief & Set-Up

33-45min: WOD – 'The 45ers'

For Time:

45 Double Unders

45 DB Snatches - 15/20 

45 Air Squats

45 DB Single Arm Overhead Lunges - 15/20

45 Toes to Bar

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets

Extra WOD - 8min AMRAP of:

5 Clusters - 35/52.5

10 Floor Press - 35/52.5

15 Cal Row

 

 

01/12/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean - 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-22min: WOD Brief & Set-Up

22-45min: WOD – 5RFT in Pairs of:

50 Double Unders

40 Wall Balls - 6/9

30m Partner Carry

20 Burpee Box Jump Overs - 50/60

4 Rope Climbs – 4.5m (Scale 10 Sit Ups per Climb)

*23min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD - 8min AMRAP of:

3/5 Ring Muscle Ups (Scale to Toes through Rings)

7 Cleans - 42.5/60

10 Cal Row