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WODS: Dec. 12th to Dec. 16th, 2016


MONDAY: 12/12/2016

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

SQUAT SNATCH:

On the 0.00 – 3 Reps @ 60% of 1RM

On the 1:00 – 2 Reps @ 65% of 1RM

On the 2.00 – 1 Rep @ 70% of 1RM

On the 3.00 – Rest

On the 4.00 – 3 Reps @ 65% of 1RM

On the 5.00 – 2 Reps @ 70% of 1RM

On the 6:00 – 1 Rep @ 75% of 1RM

On the 7:00 – Rest

On the 8:00 – 1 Rep @ 80% of 1RM

On the 9:00 – 1 Rep @ 80% of 1RM

On the 10:00 – 1 Rep @ 80% of 1RM

 

SNOW STORM

4 Rounds:

21 Wallballs (20/14)
18 Hang Power Snatches (75/55)
15 Burpees
12 CTB Pull-Ups

POST TIME TO SUGAR WOD

 

TUESDAY: 12/13/2016
WARMUP

500 Meter Row/400 Meter run

30 Seconds Single Unders
2 Rounds: 12 Slow Air Squats 9 Sit-Ups 6 Slow Pushups
30 Seconds Double-Unders

Followed by 7 Slow Wall Squats

PAUSING BACK SQUAT

EMOM x 10 2 Pausing Back Squats (50% of our 1RM squat)

*Purpose today is to build acceleration out of the bottom of our squat. There is not a percentage assigned to this lift today, but we want to have ~50% of our 1RM squat on the barbell. Find the bottom of our squat, stay active for a 2-second pause (do not loose tension for additional depth), and stand as with as much speed as you can generate from the bottom.

“NUT CRACKER”

“Nutcracker” – Part #1 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 135/95

Rest 3:00

“Nutcracker” – Part #2 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 155/105

Rest 3:00

“Nutcracker” – Part #3 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 185/135

 

WEDNESDAY 12/14/2016

WARMUP:

Row 500 Meters 10 Spiderman and Reach 10 Slow Air Squats 10 Walkouts 10 Fast Air Squats

STRICT HANDSTAND PUSHUPS

4 Sets – 50% of best Max Strict Set

Unlimited rest between sets. If we do not have strict handstand pushups, complete 4 sets of 10 strict presses with dumbbells. You choose the weight (let it be challenging), but all 10 repetitions of each set need to be unbroken. Build the strict strength today.

“FULL CIRCLE”

For time:

1,500 Meter Row
100 Double-Unders
50 abmat sit-ups with a light weight across your chest.
100 Double-Unders
1,500 Meter Row

 

THURSDAY 12/15/2016

WARMUP:

3 Rounds: 3 Spiderman and Reach, each leg 3 Walkouts 3 Strict Pull-Ups 10 Abmat Sit-Ups 15 Calorie Row

“AVALANCHE”

AMRAP 15:

12 Box Jumps (30″/24″)
9 Power Snatches (115/80)
6 Bar Muscle-Ups

 

BURPEES OVER THE BAR

For Time:

25 Barbell Facing Burpees

Rest 1:00

25 Barbell Facing Burpees

 

FRIDAY 12/16/2016

WARMUP

500 Meter Row

Then 2 Rounds

10 Boot Strappers

10 Sloppy Push Ups

10 Air Squats

10 Pass Throughs

 

CLUSTER

Alternating EMOM x 14 Odd Minutes – 10 Toes to Bar Even Minutes – 2 Clusters

*Cluster = Squat Clean Thruster. We are looking for a true thruster here, no thruster-jerks. Start at a manageable load (~50% 1RM Clean and Jerk) and aim to climb each round. These do not have to be touch and go. Post heaviest set of 2 to SUGAR WOD

“POLAR EXPRESS”

For Time:

40 Calorie Row, 20 Thrusters (115/80)
30 Calorie Row, 15 Thrusters (135/95)
20 Calorie Row, 10 Thrusters (155/105)
10 Calorie Row, 5 Thrusters (185/125)

Earlier Event: November 27
WODS: Nov. 28th to Dec. 2nd, 2016
Later Event: December 17
2016 CrossFit Tupelo Christmas Party