WOD / BLOG

Final WOD of 2016

Warm: Burgner Warm Up x 8 (4 snatch / 4 clean) WOD For Time: 31 Push Press (75/55 lbs) 31 Pull-Ups 31 Snatches (75/55 lbs) 31 Sit-Ups 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lbs) 31 Unbroken Double-Unders 31 Thrusters (75/55 lbs) 31 Lunges 31 Burpees Then, 365 meter Row Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

Final Friday of the Year

Warm: 5 x 10 Ring Row Skill Pull Up WOD 100 DU’s (2:1 singles) 30 Pull ups / 50 Ring Rows 50 Cal Row 50 Hollow Rock 2 Big Lap

Legs Do This Thursday

Warm: 5 x 20 Leg levers With :30 rest Strength 5 x 5 Tempo squat 32x1 Find a working weight then 5 sets WOD 4 RFT 50 Air squat Big Lap

Wednesday Workout

Warm: Dynamic Warm up SKill Hand stand walk WOD: 15 min Cap 1x 50’ Handstand walk/ 15 Pike Push up 3/side Turkish get up 15 goblet squat X5 Rounds Rx- 55/ 35 F- 44/25

Tuesday WOD

Warm: 10 EMOM 1 Burpee + 10 Push up --------------------------------10 Burpee + 1 Push up Strength: 5-5-4-4-3-2-1 Building Shoulder to Overhead w/ 1:00-2:00 Rest WOD 40 Shoulder to Overhead (Bar Only) 30 DU’s (2:1 Singles) 30 Push Ups 40 Cal Row

The Day After WOD

Warm: 5:00 Jump Rope Stretch and Movement Prep 10-15:00 WOD 100 Sit up 75 Wall Ball 50 DL 25 Box Jump DL- Rx- 225/175 F- 185/135 WB- Rx- 20+/14 F- 14/8

Christmas Eve WOD

Warm: Big lap run + 20 lunges + 10 ring row Stretch WOD “EVA” 5 RFT 800 m Run (2 big lap) 30 KBS 30 Pull Up (50 Ring Row)

12 Days of Christmas

Warm: With a PVC only 5 thruster 5 back squat 1 small lap X 4 rounds Skill Movement prep with bar then adding weight WOD: “12 Days of Christmas” For Time 1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (45/25 lbs Plate) Ascending in order then going back through each movement as you move forward through the workout.

Thursday, Time to Party!

Tabata: Squat Jumping jacks Row Wall sit 1 minute break between each Skill: 5:00 on Push Up form WOD 100 Cal Row 100 Total Single Arm Kbs 100 Push Up Kbs- Rx- 55/35 F- 44/25

Day of the Deadlift

Warm: 5 x 6 walk out Push ups w :30 Rest Strength: DL- 6 x 6 Building 1-2:00 rest between sets WOD 10 Pull Ups or 14 Ring Rows 25 DU’s (2:1 singles) 10 DL 5 Rounds for time RX- 185/135 F- 155/95 L- 115/85

Birthday Workout

Warm: 4:00 of Jump Rope Skill: Movement Prep 10-15:00 WOD- 12-20-8-5 HSPU Power Cleans- Rx 135/95 F- 95/65 Small Lap Toes to Bar Hollow Rock Small Lap Burpee Over Bar Superman Rock Then 31 DU’s (2:1 Singles)

Day 1 Guest Week WOD

Warm: 300 m Row 10 Push Up 15 Sit up 4 Rounds Strength: Back Squat 10-8-6-4-3-2 Weight goes up as reps go down WOD 50-30-15 Wall Ball Sit up

Happy Saturday WOD

Warm: 5 Rnds Bar only of; 3 DL 3 Hang Clean 3 Front Squat “The Ben Rogers” For Time: 800 meter Run (Scottsdale) 50 Hang Power Cleans (115/75 lbs) 600 meter Run (1 Big Lap + 2 small lap) 30 Hang Power Cleans (155/105 lbs) 400 meter Run (1 Big Lap) 10 Hang Power Cleans (185/125 lbs)

Friday Finishing WOD

Warm: Burgener Warm up x 5 Bar Only Dynamic Stretch Complex: Front squat 2 x 3 Push Press X 5 w/ 1:00 Rest WOD “True Grit” For Time 2,000 meter Row After the first minute begin 'Death by Thrusters' (95/65 lbs)

Skill and Stretch WOD

Warm: Rope Climb warm up 1 x 7 Rope Climb warm up Floor to stand Knees to bows Rope squat Skill: Negatives: Pull ups Ring Rows Work: 8 x 200 M Row Sprints W/ :45 Rest Stretch: 10:00

Way Out Wednesday

Baseline at 50%- 60% 500m Row 40 Air Squat 30 Sit up 20 Push up 10 Pull up Strength Heavy S2OH- first 3 x3 sets building 4 x 5 All same weight WOD 50 Shoulder to Overhead 40 Sit up 30 Upright Row 20 Bar over Burpees 10 Bar Curls RX- 75/45 F and L- Bar

Jump Into Tuesday

Warm 10 min of :30 on :30 off Jump Rope Cardio 400 meter Row/Run x 4 1:00 Rest between WOD: 21-15-9-15-21 DU’s and Box Jumps 3:1 Singles

Monday Rise and Grind

Warm: 8 x 4 Bench Press Use first 3 rounds to find a working weight. Then remain there Skill Dip 6 x 4 :03 negative dips WOD 21-15-9- for time Front Squat- Rx-135/95 F- 115/65 Dips Wall Balls- Rx- 20+/14 F- 14/8

Gettin Bombed on a Saturday

Warm: Movement Prep Nukes 8 minutes to complete: 1-mile run or Row 315 / 250 deadlifts, max reps Then, 10 minutes to complete: 1-mile run or Row 225 / 155 power cleans, max reps Then, 12 minutes to complete: 1-mile run or Row 135 / 95 overhead squats, max reps Do not rest between rounds.

Friday Wod Got Me Like

Warm: Skill Pull Up Negatives and/or strict pull ups WOD 4 RFT KBS x 15 Rx-55/35 F-44/25 Pull Up x 15 Wall Ball x 15 Rx-20/14 F-14/8 Cal Row x 15

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