WODS: Nov. 21, 2016 to Nov. 26, 2016



MONDAY 11/21/2016

WARMUP:

500 Meter Slow Row

3 Rounds: 5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into… 1 x 20 second Samson Stretch each side

WOD:

“”PROBATIO

“Probatio” Part 1 AMRAP 5:00 – Max Burpee Box Jump Overs (24″/20″) Rest 5:00 Following

RECORD TOTAL REPS TO SUGAR WOD

“Probatio” Part 2 AMRAP 4:00 – Max 10 Meter Shuttles (every 10 meters counts as 1 repetition) Rest 4:00 Following

RECORD TOTAL REPS TO SUGAR WOD

“Probatio” Part 3 AMRAP 3:00 – Max Power Cleans (155/105) Rest 3:00 Following

RECORD TOTAL REPS TO SUGAR WOD

“Probatio” Part 4 AMRAP 2:00 – Wallballs (20/14) *Ladies to a 9′ Target Rest 2:00 Following

RECORD TOTAL REPS TO SUGAR WOD

“Probatio” Part 5 AMRAP 1:00 –  Pull-Ups

RECORD TOTAL REPS TO SUGAR WOD

EXTRA CREDIT

OVERHEAD SQUAT / RING MU

Alternating On the Minute x 10 (5 Rounds):

Odd Minutes – 2 Pausing Overhead Squats @ 70% of 1RM Snatch

Even Minutes – 2-5 Ring Muscle-Ups

On the overhead squats, pause for a full 3 seconds in the bottom of the squat. These can be taken out of a rack.

The focus for the Ring MU today is our kip swing.

If we do not have consistent ring muscle-ups yet, complete banded transition drills (or a tension that we can do 5-10 reps with unbroken), and complete repetitions for 30 seconds on the even minutes. Be diligent with the mechanics here – it is not for max reps, but for quality reps.

 

Tuesday: 11/22/2016

Warmup:

30 Seconds Single Unders

3 Rounds: 12 Slow Air Squats 9 Sit-Ups 6 Slow Pushups

30 Seconds Double-Unders

Followed by 7 Slow Wall Squats

DEADLIFT / DOUBLE-UNDER

Alternating On the Minute x 12 Odd Minutes – 10-8-6-4-2-1 Deadlift Even Minutes – 40 Double-Unders

Post your heavy set of 1 on the Deadlift to Sugar Wod

On the first minute, complete 10 deadlifts. On the third, 8 deadlifts, On the 5th, 6 deadlifts, effectively climbing down the ladder. Strive to build in weight. Percentages will not be prescribed as this should be based off feel. For a starting point on the set of 10, consider ~50-55% of your 1RM deadlift, and increase from there steadily. By the time we approach the final set of 1, we should be at a heavy, but not a max, for the day.

If we are still working on increasing our capacity for double-unders, complete max repetitions in the first 30 seconds of each minute.

Condition: 

 For Time: 2k Row

Post Time to Sugar Wod

Extra Credit:

MID-LINE

On the Minute x 12 Minute 1 – 30 seconds for Max Strict Toes to Bar. 

Minute 2 – 30 seconds for Max Superman Rocks.  Minute 3 – 30 seconds for Max Hallow Rocks.   Minute 4 – 30 seconds for Max Band Pull-Aparts.

Not for score. For quality. On these movements it can be easy to “muscle” our way through. Rest as needed between repetitions to preserve the integrity of the motion – doing these very well is far more beneficial than pushing through with less than ideal form.

WEDNESDAY 11/23/2016

WARMUP:

Row 500 Meters

Then 2 Rounds 10 Spiderman and Reach 10 Slow Air Squats 10 Walkouts 10 Fast Air Squats

STRICT HSPU:

On the Minute x 12:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% of Max Set

Minute 4 – Rest

Repeat this process for three total rounds (12 Minutes total). If we do not have 2+ strict HSPU’s yet, substitute in a strict dumbbell press at a weight that we can lift for 12-15 repetitions unbroken. Input “15” reps into the calculator above for your repetitions on each minute.

SILVERBACK

“Silverback” Part 1 – AMRAP 5: 21 Back Squats (135/95) 15 Back Squats (185/135) 9 Back Squats (225/155) Time Remaining, Max Back Squats (275/185)

Post reps to Sugar Wod

Rest 5:00

“Silverback” Part 2 – AMRAP 5: 21 Push Press (115/80) 15 Push Press (135/95) 9 Push Press (155/105) Time Remaining, Max Push Press (185/125)

Post reps to Sugar Wod

Rest 5:00

“Silverback” Part 3 – AMRAP 5: 21 Hang Power Cleans (115/80) 15 Hang Power Cleans (135/95) 9 Hang Power Cleans (155/105) Time Remaining, Max Hang Power Cleans (185/125)

Post reps to Sugar Wod

Each part is scored separately, and each score is for total repetitions (to include the set of 21, 15, and 9).

For each weight selection, use the following guidelines below: 1st Weight (21’s) – A weight we could lift for 25+ repetitions unbroken when fresh. 2nd Weight (15’s) – A weight we could lift for 20+ repetitions unbroken when fresh. 3rd Weight (9’s) – A weight we could lift for 15+ repetitions unbroken when fresh. 4th Weight (Max Reps – A weight we could lift for 5-10 repetitions unbroken when fresh.

Use the full 5 minutes to your advantage. On the opening weights (the 21’s), we do not need to go straight. Breaking these earlier sets up allows us to preserve sets at the third and fourth weights, which becomes the separator in the workout. Set the tone for each movement in that first set – move well. Burning extra energy in these first few sets by pushing the speed will show in the later weights – be smooth and methodical moving through.

EXTRA CRDIT/BULLETPROOFING

3 Supersets: 10 Strict Pull-Ups 20 Second Ring Support Hold 30 Overhead Arm Cirlces (light load). Rest 1-2 Minutes between rounds.

THURSDAY 11/24/2016 CLOSED THANKSGIVING

 

FRIDAY 11/25/2016

WARMUP:

30 Seconds Single Unders + 300 Meter Row + 30 Seconds Double-Unders 1 Round of 10 Slow Air Squats, 15 AbMat Sit-Ups, 20 second deadhang hold of PU bar

3 Rounds: 3 Spiderman and Reach, each leg 5 Sit-Ups 3 Walkouts 5 Sit-Ups

POWER SNATCH + SQUAT SNATCH

Every 90 Seconds for 7 Sets: 1 Power Snatch + 1 Squat Snatch

Set #1 – 50% of 1RM Snatch

Set #2 – 60% of 1RM Snatch

Set #3 – 65% of 1RM Snatch

Sets 4-7 – Build to a heavy complex for the day. Not an max – move well and focus on speed and positioning.

Drop the Power Snatch from the top of the repetition (not touch and go). Post your heavy complex for the day to Sugar Wod

“BARBARA”

5 Rounds: 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air Squats Rest Exactly 3:00 Between Rounds

Post your total time (to include all rest periods except for the last on the 5th round).

SATURDAY: 11/26/2016

WARMUP:

10 minute AMRAP Rowling

( if someone doesn’t land on 104 then everyone does 5 Burpee pull-ups )

“Batman and Robin” ( AMRAP 26 – Reps)

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat. Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat. 5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.