WODs December 2015

24/12/2015

Strength:

Deadlift - 3x10

WOD - 12 Days of Xmas (In Pairs)

1 Cluster - Beg 20/30; Int 30/45; Adv 40/60

2 Deadlifts - Beg 40/60; Int 70/100; Adv 80/120

3 Snatches - Beg 20/30; Int 30/45; Adv 40/60

4 Burpee Box Jumps - 50/60

5 Shoulder to Overhead - Beg 20/30; Int 30/45; Adv 40/60

6 CTB Pull Ups (Int Pul Ups; Beg Band Pull Ups)

7 KB Swings - Beg 12/20; Int 16/24; Adv 20/32

8 Overhead Squats - Beg 20/30; Int 30/45; Adv 40/60

9 Power Cleans - Beg 20/30; Int 30/45; Adv 40/60

10 KB SDHP - Beg 12/20; Int 16/24; Adv 20/32

11 Toes to Bar

12 HSPU

 

23/12/2015

Strength:

Squat Clean & Split Jerk - 4x3

Power Snatch - 3x3

Snatch Pul - 3x6

Skills:

Beginner & Intermediate

Strict Pull Ups Practice - 3 sets

Toes to Bar Practice - 3 sets

Advanced

10/20 Strict Pull Ups - 1min Cap

30 TTB - 1min Cap

WOD - 'Jason'

For Time:

100 Air Squats

5 Ring Muscle Ups (Scale to TTB)

75 Air Squats

10 Ring Muscle Ups (Scale to TTB)

50 Air Squats

15 Ring Muscle Ups (Scale to TTB)

25 Air Squats

20 Ring Muscle Ups (Scale to TTB)

*25min Cap

 

22/12/2015

Strength:

Back Squat - 4x10

Bench Press - 4x10

One Arm Row - 2x10

Skills:

Beginner

Kipping Pull Ups Practice - 3 sets

Double Unders Practice - 3 sets

Intermediate

Butterfly Pull Ups Practice - 3 sets

CTB Kipping Pull Ups Practice - 3 sets

Advanced

15/30 CTB Butterfly Pull Ups - 1min Cap

200 Double Unders - 2min Cap

WOD - Part 1:

11.6 - 3 Rep Ascending Ladder of:

Thrusters - 30/45

CTB Pull Ups

Rest 3mins

Part 2 - 5min AMRAP of:

5 Power Cleans - 30/45

20 Double Unders

 

 

21/12/2015

Strength:

Overhead Squat - 4x6

Squat Snatch from Knee - 2x3

Squat Snatch - 4x3

Skills:

Beginner

Toes through Rings Practice - 3 sets

Pistols Practice -  3 sets

Intermediate

Ring Muscle Ups Progressions / Practice - 3 sets

Pistols Practice - 3 sets

Advanced

10/20 Ring Muscle Ups - 1 min Cap

20 Pistols - 1 min Cap

WOD - For Time:

Cash-In - 1000m Row

10-1 of:

Snatch - Beg 20/30; Int 30/45; Adv 40/60

Toes through Rings

*15min Cap

 

19/12/2015

Strength:

Split Jerk - 4x3

Skills:

Ring Push Ups Practice - 3 sets

Ring L-Sits - 3 Max Holds

Ring Muscle Up Progressions / Practice - 3 sets

WOD - In Pairs for Time:

3 Rounds of:

10 Deadlfits - 70/100

10 Ring Muscle Ups (Scale to Ring Pull Ups)

3 Rounds of:

20 Burpee Box Jumps - 50/60

20 Toes to Bar

3 Rounds of:

30 Wall Balls - 6/9

30m KB Farmer's Carry (per person) - 24/32 each hand

*25min Cap

 

18/12/2015

Strength:

Squat Clean - 3x3

Front Squat - 4x6

Clean Pull - 3x6

Skills:

Beginner

Kipping Pull Ups Practice - 3 sets

Band Ring Dips Practice - 3 sets

Intermediate

Butterfly Pull Ups Practice - 3 sets

Ring Dips Practice - 3 sets

Advanced

10/20 Strict Ring Dips - 1min Cap

10/20 Kipping Ring Dips - 1min Cap

WOD - For Time:

Row 2km

30 Squat Cleans - 40/60

*15min Cap

 

17/12/2015

Strength:

Deadlift - 4x10

Shoulder Press - 3x10

Bent Row - 3x10

Skills:

Beginner

Handstand Hold Practice - 3 sets

Double Unders Practice - 3 sets

Intermediate

Handstand Walk Practice - 3 sets

Bar Muscle Ups Practice - 3 sets

Advanced

50m Handstand Walk - 2min Cap

10/20 Bar Muscle Ups - 2min Cap

WOD:

Part 1 - 12.1

7min AMRAP of:

Burpees

Rest 3mins

Part 2 - 5min AMRAP of:

5 STO - Beg 20/30; Int 30/45; Adv 40/60

10 Deadlifts - Beg 20/30; Int 30/45; Adv 40/60

 

16/12/2015

Strength:

Overhead Squat - 3x6

Squat Snatch - 4x3

Power Clean & Push Jerk - 3x3

Skills:

Beginner & Intermediate

Strict Pull Ups Practice - 3 sets

Toes to Bar Practice - 3 sets

Advanced

10/20 Strict Pull Ups - 2min Cap

20/30 TTB - 1min Cap

WOD - For Time:

Run 600m

40 Box Jumps - 50/60

20 OHS - 30/45

30 Clean & Jerks - 30/45

20 OHS - 30/45

40 Box Jumps - 50/60

Run 600m

*25min Cap

 

15/12/2015

Strength:

Back Squat - 4x10

Bench Press - 4x10

Reverse Fly - 2x10

Skills:

Beginner

Kipping Pull Ups Practice - 3 sets

Double Unders Practice - 3 sets

Intermediate

Butterfly Pull Ups Practice - 3 sets

CTB Kipping Pull Ups Practice - 3 sets

Advanced

15/30 CTB Butterfly Pull Ups - 1min Cap

100 Double Unders - 1min Cap

WOD - 'Fran'

21-15-9 of:

Thrusters - 30/42.5

Pull Ups

*12min Cap

 

14/12/2015

Strength:

Power Snatch from Knee - 3x3

Power Snatch - 4x3

Snatch Pull - 3x6

Push Press - 3x6

Skills:

Beginner & Intermediate

Pistols Practice - 3 sets

Advanced - 30 Pistols - 1min Cap

WOD - 14.1

10min AMRAP of:

30 Double Unders

15 GTO - 25/35

 

11/12/2015

Strength:

Overhead Squat - Find 1RM

Squat Snatch - Find 1RM

Skills:

Pistols Practice - 3 sets

Double Unders Practice - 3 sets

Handstand Walk / Hold Practice - 3 sets

WOD:

Part 1 - 7min AMRAP of:

5 Hang Squat Snatches - Beg 20/30; Int 30/45; Adv 40/60

10 Front Rack Lunges - Beg 20/30; Int 30/45; Adv 40/60

*Rest 2mins

Part 2 - 6min AMRAP of:

5 Hang Cleans - Beg 20/30; Int 30/45; Adv 40/60

10 SDHP - Beg 20/30; Int 30/45; Adv 40/60

 

10/12/2015

Strength:

Push Jerk - Find 1RM

Front Squat - Find 1RM

Skills:

Beginner

Ring Push Ups Practice - 3 sets

Ring Dips Practice - 3 sets

False Grip Jumping / Pull Ups Practice - 3 sets

Intermediate

Ring Dips Practice - 3 sets

Kipping Ring Pull Ups Practice - 3 sets

Ring Muscle Up Progressions - 3 sets

Advanced

10/20 Strict Ring Dips - 1min Cap

10/20 Kipping Ring Dips - 1min Cap

10/20 Bar Muscle Ups - 2min Cap

WOD - 15min AMRAP of:

5 Pull Ups

10 Toes through Rings

15 Thrusters - 30/45

20 Push Ups

 

09/12/2015

Strength:

Deadlift - Find 1RM

Shoulder Press - Find 1RM

Bent Row - 2x10

Skills:

Beginner

Kipping Pull Ups Practice - 3 sets

Rope Climb Practice - 3 sets

Handstand Hold Pracitce - 3 sets

Intermediate

Handstand Push Ups Practice - 3 sets

Rope Climb Practice - 3 sets

Advanced

10/20 Strict HSPU - 1min Cap

10/20 Kipping HSPU - 1min Cap

50m Handstand Walk - 2min Cap

WOD: 21-15-9-15-21 of:

Deadlift - 40/60

Box Jumps - 50/60

*15min Cap

 

08/12/2015

Strength:

Power Snatch - Find 1RM

Squat Clean & Split Jerk - Find 1RM

Skills:

Beginner & Intermediate

Strict Pull Ups Practice - 3 sets

Toes to Bar Practice - 3 sets

Advanced

10/20 Strict CTB Pull Ups - 1min Cap

30 TTB - 1min Cap

WOD - 15.1

Part 1 - 9min AMRAP of:

15 TTB

10 Deadlifts - 35/52.5

5 Snatches - 35/52.5

Part 2 - 6min to Find 1RM Clean & Jerk

 

07/12/2015

Strength:

Back Squat - Find 1RM

Bench Press - Find 1RM

One Arm Row - 3x5

Skills:

Beginner

Kipping Pull Ups Practice - 3 sets

Double Unders Practice - 3 sets

Intermediate

Butterfly Pull Ups Practice - 3 sets

CTB Kipping Pull Ups Practice - 3 sets

100 Double Unders - 1min Cap

Advanced

10/20 Ring Muscle Ups - 2min Cap

20/40 CTB Butterfly Pull Ups - 2min Cap

100 Double Unders - 1min Cap

WOD - For Time:

Row 1000m

30 Bench Press - Beg 20/40; Int 30/60; Adv 40/80

40 KB Swings - Beg 12/20; Int 16/24; Adv 24/32

50 Wall Balls - 6/9

60 Double Unders

*15min Cap

 

05/12/2015

Strength:

Push Press - Find 3RM

Snatch - 3x2

Skills:

Rope Climb Practice - 3 sets

Double Unders Practice - 3 sets

WOD 1 - 7min AMRAP of:

1 Rope Climb - 4.5m (sub for 10 Box Jumps - 50/60)

3 Snatches - ascending weight:

Beg F: 20, 25, 30, 35, 40, 42.5, 45, 47.5, 50, 52.5

Beg M: 30, 35, 40, 45, 50, 55, 60, 65, 70, 75

Adv F: 30, 35, 40, 45, 50, 55, 60, 65, 70, 75

Adv M: 50, 60, 65, 70, 75, 80, 85, 90, 95, 100

*Two Heats

WOD 2 - 6min AMRAP of:

20m Handstand Walk (scale to burpee broad jump)

10 Deadlifts - Beg 40/60; Int 55/80; Adv 60/100

5 Ring Dips / Ring Muscle Ups (scale to Toes through Rings)

*Two Heats

 

 

04/12/2015

Strength:

Power Snatch from Knee - 3x2

Power Snatch - Find 2RM

Split Jerk - Find 2RM

Skills:

Beginner

Pistols Practice - 3 sets

Kipping Pull Ups Practice - 3 sets

Intermediate

Pistols Practice - 3 sets

Butterfly Pull Ups Practice -  3 sets

Kipping CTB Pull Ups Practice - 3 sets

Advanced

10/20 Pistols - 1min Cap

20/30 CTB Kipping Pull Ups - 1min Cap

WOD - 12.3

18min AMRAP of:

15 Box Jumps - 50/60

12 Push Press - 35/52.5

9 TTB

 

 

03/12/2015

Strength:

Squat Clean - Find 2RM

Front Squat - Rind 3RM

Clean Pull - 3x3

Skills:

Beginner

Handstand Hold Practice - 3 sets

Double Unders Practice - 3 sets

Intermediate

Handstand Push Ups Practice - 3 sets

Handstand Walk Practice - 3 sets

Bar Muscle Ups Practice - 3 sets

Advanced

10/20 Strict HSPU - 1min Cap

10/20 Kipping HSPU - 1min Cap

10/20 Bar Muscle Ups - 1min Cap

WOD - For Time:

42 Burpees

21 Thrusters - 30/45

15 SDHP - 30/45

9 HSPU

15 SDHP - 30/45

21 Thrusters - 30/45

42 Burpees

*21min Cap

 

02/12/2015

Strength:

Deadlift - Find 3RM

Shoulder Press - Find 3RM

Bent Row - 3x6

Skills:

Beginner/Intermediate

Ring Dips Practice - 3 sets

Advanced

10/20 Strict Ring Dips - 1min Cap

10/20 Kipping Ring Dips - 1min Cap

WOD:

Part 1 - 5RFT of:

5 OHS - Beg 20/30; Int 30/45; Adv 40/60

10 KB Pistols - 12/20 (scale to KB Swings - Int 16/24; Beg 12/20)

20 Double Unders (Beg - 40 Singles)

*8min Cap

Rest 3mins

Part 2 - Cluster Ladder

45sec per attempt

 

01/12/2015

Strength:

Overhead Squat - Find 3RM

Squat Snatch from Knee - 3x2

Squat Snatch - Find 2RM

Power Clean & Push Jerk - Find 2RM

Skills:

Beginner & Intermediate

Strict Pull Ups Practice - 3 sets

Toes to Bar Practice - 3 sets

Advanced

10/20 CTB Strict Pull Ups - 2min Cap

20/30 TTB - 1min Cap

WOD - For Time:

25 Calorie Row

20 Shoulder to Overhead - Beg 20/30; Int 30/45; Adv 40/60

15 Bar Facing Burpees

10 CTB Pull Ups (Int - Pull Ups, Beg - Band Pull Ups)

15 Bar Facing Burpees

20 Shoulder to Overhead - Beg 20/30; Int 30/45; Adv 40/60

25 Calorie Row

*10min Cap