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12/3/2015 – WOD

Strength
Power Snatch + Full Snatch + OHS – 6 sets @ 80-90%
—You may drop bar after power snatch. Go as heavy as power snatch allows

Conditioning
6 Rounds For Time
10 DB Thrusters 45/30# each arm
5 Ring Muscle-Ups (sub: 8 GI Janes)
—Rest 5 minutes
Tabata Air Dyne For Calories (compare to row a week ago)

WOD Notes: TD = 7-14 minutes. If there aren’t enough DB, you may use a barbell, which 95/65# would be the Rx’d weight. Please DO NOT drop DB on the ground! You may also do Bar MU or banded bar MU instead of Ring MU as a scaling option.

Pull-up Challenge – Day 28
8×5 Strict C2B Pull-ups (normal grip)
—Accumulate 40 reps total if you can’t get 5 in a row

12/2/2015 – WOD

Strength
Power Clean + Full Clean + Split Jerk – 6 sets @ 80%-90%
—You may drop the bar after power clean. Go as heavy as power clean allows by the end.

Conditioning
12 Min AMRAP
35 Double Unders
6 Push Jerk 185/125#
1 Rope Climb 20ft

WOD Notes: TD = 6-9 rounds. DU scale = 70 singles. PJ weight = 60% of 1RM push jerk. RC scale = Climb to 15ft, 3 up/downs, or 7 cal ski erg.

Pull-up Challenge –  Day 27
7×6 Strict C2B Pull-ups (normal grip)
—Accumulate 42 reps total if you can’t get 6 in a row

12/1/2015 – WOD

Strength
Bench Press – 15 min to work up to a heavy 1RM, then do 2×10 @ 75%

Conditioning
5 Rounds For Time
6 Hang Power Cleans 205/135#
8 Front Rack Lunges 205/135#
12 Deadlifts 205/135#
15 Lateral Burpees Over Bar

WOD Notes: TD = 11-17 minutes. Use same weight for all 3 movements (70-75% of power clean). The goal is to do all 6 cleans & 8 lunges without dropping the bar. Move slow and steady on the deadlifts whether that’s touch n go or quick singles. Jump over the bar for the burpees if you are physically able to.

Pull-up Challenge – Day 26
6×8 Strict C2B Pull-ups (normal grip)
—Accumulate 48 reps total if you can’t get 8 in a row.

11/30/2015 – WOD

Strength
Back Squat – 15 min to work up to a heavy single, then do 1×10 @ 80%

Conditioning
5 Rounds (interval style)
20 Wall Balls (unbroken) 30/20# to 10ft target
20/15 Cal Row
—Rest 2 minutes between rounds

WOD Notes: TD = Each rd should be between 1:30-2:30 since you should be going ALL OUT and transitioning quickly to the rower! Record your 5 separate scores. Pick a ball that you can go unbroken for all 5 rounds & only throw to the 10ft if you are capable of hitting it every time. Girls will row 15 cal.

Pull-up Challenge – Day 25
5×10 Strict C2B Pull-ups (normal grip)
—Accumulate 50 reps total if you can’t get 10 in a row.

11/28/2015 – WOD

Conditioning 
21-15-9
Overhead Squats 165/105#
Burpee Box Jump Overs 24/20″
*Run 400m after every round

WOD Notes: TD = 12-18 minutes. OHS weight is 55-60% of 1RM. They should be very challenging to do unbroken each round. 

Pull-up Challenge – Day 24
10×3 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)

11/27/2015 – WOD

Strength
Front Squat – 6×3 @ 85-90%

Conditioning
Make-up/Skill Day!

Pull-up Challenge – Day 23
8×4 Strict Pull-ups (close-grip) + 5 sec negative
—Least amount of sets possible (use weight or band)

11/26/2015 – WOD

“Happy Thanksgiving”
For Time – Complete with a partner 
60 Clean n Jerk 165/105#
100 KB Swings 70/53#
50 Clusters 165/105#
125 Burpees
30 Snatches 165/105#
200 Wall Balls 30/20#
Run 1200m

WOD Notes: You may break up reps as needed between you and your partner. TD = 25-35 minutes.

Pull-up Challenge – Day 22
7×5 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)

11/25/2015 – WOD

Strength
1 set every 2 minutes for 10 minutes – 2 touch n go clean (full) + 1 split jerk
—Start @ 70% & work up to a heavy set

Conditioning
4 Rounds For Time
1 Round of “DT” 155/105#
15 T2B
1 Rope Climb 20ft
—Rest 5 minutes
Tabata row for calories

WOD Notes: TD = 9-16 minutes. This WOD will really test your grip strength. Make sure to break up reps as much as possible to save grip, but minimize rest time. DT = 12 DL + 9 hng pwr cleans + 6 jerks

Pull-up Challenge – Day 21
6×6 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)

11/24/2015 – WOD

Strength
Bench Press – 6×3 @ 85-90% + 1 ME set @ 70%
—Work up to a heavy 3 rep by set 3.

Conditioning
5 Rounds For Time
50 Double Unders
10 Front Rack Lunges 185/125#
5 Ring Muscle-Ups (sub: 8 GI Janes)

WOD Notes: TD = 9-15 minutes. DU scale = 100 singles. Lunges are around 50% of 1RM front squat. MU scale = bar mu or banded bar mu.

Pull-up Challenge – Day 20
5×8 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)

Schedule This Week
Mon & Tues – Normal
Wed – No 7pm class
Thurs (Thanksgiving) – 9am class only
Fri – 9am & 10am classes + Open gym 11-2pm
Sat – Normal

11/23/2015 – WOD

Strength
Back Squat – 6×3 @ 85-90%
—Work up to heavy 3 rep by set 3

Conditioning
3 Rounds (interval style)
20 DB Snatches (alternating) 80/50#
30 Burpees
40/35 Cal Row
—Rest 3 minutes between rounds

WOD Notes: TD = Each round should be between 4-7 minutes & should be 100% effort, since there is rest between rounds. Girls will row 35 cals / guys 40 cals.

Pull-up Challenge – Day 19
4×10 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)