Back to All Events

WODS: Nov. 28th to Dec. 2nd, 2016


MONDAY: 11/28/2016

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

 

SNATCH
1 Set of 3 – 60%
1 Set of 3 – 
70%
1 Set of 3 – 
75%
3 Sets of 3 – 80%

Rest at most 2:00 between sets. All repetitions are drop from the top. Do not rush the setup – allow yourself several seconds between repetitions to make every rep your best effort.

Post set of 3 at 80% to Sugar Wod.

 

“CRISS CROSS

AMRAP 15: 30 Double-Unders 15 Power Cleans (115/80) 30 Double-Unders 15 Toes to Bar

Post Rounds + Reps to Sugar Wod

EXTRA CREDIT/RING MUSCLE-UPS

– One Attempt for Max Repetitions Enter score to Sugar Wod for percentage based work in the coming

weeks.

 

TUESDAY: 11/29/2016

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

 

PAUSE OVERHEAD SQUAT

Every 90 Seconds: 5 Sets of 2 Repetitions (3 Second Pause in the Bottom)

On the 0:00, Set #1 – 60% of 1RM Snatch

On the 1:30, Set #2 – 70% of 1RM Snatch

On the 3:00, Set #3 – 80% of 1RM Snatch

On the 4:30, Set #4 – 90% of 1RM Snatch

On the 6:00, Set #5 – 95% of 1RM Snatch

 

“FREEDOM SAUCE”

“Freedom Sauce” Part 1 With a 3:00 Clock: 21 Overhead Squats (95/65), 21 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

Freedom Sauce” Part 2 With a 3:00 Clock: 18 Overhead Squats (115/80), 18 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 3 With a 3:00 Clock: 15 Overhead Squats (135/95), 15 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 4 With a 3:00 Clock: 12 Overhead Squats (155/105), 12 Lateral Burpees over Rower, Max Calorie Row

Single score today to Sugar Wod – total calories across all four rounds.

 

EXTRA CREDIT/ROW + MID-LINE

20:00 Capacity Row Every 4:00 – Complete 15 GHD Sit-Ups + 15 Hip Extensions

Wednesday: 11/30/2016

Row 500 Meters

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

STRICT HANDSTAND PUSHUPS

On the Minute x 12:

Minute 1 – 45% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% of Max Set

Minute 4 – Rest

MAX CTB PULL-UPS

1-Attempt for Max CTB Pull-Ups We will use this number for percentage work in the coming weeks. Enter for tracking to Sugar Wod. If we do not yet have CTB Pull-Ups, train the strict strength today. Choose a band that allows for what we estimate with allow us ~6-10 unbroken *strict* CTB pull-ups, and perform a max set from there. Again, do these *strict* to build the strength of the pull.

HANG POWER CLEAN + WALLBALL

Alternating EMOM x 14: Odd Minutes – 15 Wallballs (20/14, Females to a 9′ Target) Even Minutes – 5 Hang Power Cleans

Start at 50% of your 1RM Clean, and build throughout the seven alternating sets. All five hang power cleans must be unbroken. Post your heaviest 5-Rep HPC to Sugar Wod.

 

EXTRA CREDIT/ROMANIAN DEADLIFT + PUSH PRESS

Alternating On the Minute x 14 Odd Minutes – 8 Romanian Deadlifts Even Minutes – 8-7-6-5-4-3-2 Push Presses

 

THURSDAY: 12/1/2016

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

“NINJA TURTLES”

AMRAP 15: 90 Double-Unders 70 Calorie Row 50 Barbell Facing Burpees 30 Power Cleans (135/95)

STRICT GYMNASTICS

The following is not for score. It is for quality. Rest as needed between repetitions and movements, and transition to the next couplet at each 5 minute interval.

Minutes 0:00 – 5:00: 7 Strict Ring Dips (band as required that allows a minimum of 5 straight) 7 Horizontal Ring Rows.

Minutes 5:00 – 10:00: 10 Second Ring Support Hold. 10 GHD Sit-Ups

Minutes 10:00 – 15:00: 10 Bent Over Dumbbell Rows each arm (moderate load)

15 Hallow Rocks

 

FRIDAY: 12-2-2016

WARMUP:

3 Rounds: 4 Slow Air Squats 4 Spiderman and Reach, each leg 10 Sit-Ups 15 Calorie Row

10 Wall Squats) *Take your time here – each repetition should last 10 full seconds including the pause in the bottom. Quality movement here.

SPLIT JERKS

On the Minute x 5 Minute #1 – 3 Reps @ 50% of 1RM

Minute #2 – 2 Reps @ 60% of 1RM

Minute #3 – 2 Reps @ 70% of 1RM

Minute #4 – 1 Rep @ 75% of 1RM

Minute #5 – 1 Rep @ 80% of 1RM

Minutes 6-10 – Build to a Heavy Single for the day. Enter your heaviest lift to SUGAR WOD

BAR MU + FRONT SQUAT

Alternating EMOM x 10: Even Minutes – 30 Seconds: Max Reps Bar Muscle-Ups Odd Minutes – 3 Front Squats

Start at 65% on the Front Squat and strive to build every set thereafter. On the Bar MU, each set should be equal to or less than 50% of your max. Do not repetition until failure in any minute – this is a day to practice sound technique with sub-maximal efforts on the pull-up bar. Choose a number and strive to hold the same through all five intervals. If we do not yet have Bar MU, complete 5 *strict* CTB pull-ups per round (band as needed) to build strength in our lats and upper back.

Score= Total Muscle Ups and Heavy 3 Front Squat

“SHAKE AND BAKE”

4 Rounds: 1:00 Kettlebell Swings (53/35) 1:00 Toes to Bar 1:00 Thrusters (95/65) 1:00 Rest

Score today is total repetitions across all four rounds. Post total to SUGAR WOD

Earlier Event: November 20
WODS: Nov. 21, 2016 to Nov. 26, 2016
Later Event: December 12
WODS: Dec. 12th to Dec. 16th, 2016