WOD

Dec

Friday December 7th

December 6, 2018

Controlled chaos today. Find someone that will be using about the same weight as you and partner up. There will be bars everywhere but if you work together this should be pretty easy to get through.

Warm up-
Get bars set up and build up to the weight you will be using for each movement, You could stagger your start by a few minutes but eventually you will be at the same bar at the same time. especially on bench press. Be nice, play nice. Every class will be different. Smaller classes will enough bars and benches so each person can have 3 bars each.. bigger classes will not.

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Set up three bars and storm through for time.
Scroll for scaling options.

Post time to comments.

Compare to 170103.

Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight deadlift
¾-body-weight bench press
½-body-weight clean

Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench press
⅓-body-weight clean

Dec

Thursday December 6th

December 5, 2018

All aboard the struggle bus. Going to be doing a movement we rarely do in class. Dumbbell hang squat snatches
Warm Up
3 rounds
row 250
20 OHS with PVC
30 pass throughs
meet at the board! Go over DB squat snatches
We will set a clock, Practice for minutes

Then-
empty bar
0-2 Minutes 10 hang power snatch
2-4 Minutes 10 OHS with empty bar
4-6 Minutes 10 full snatches from the shin
you will then have 15 minutes to work towards a max on this complex

2 Hang power snatches
1 Full Snatch.

Wod-, if you absolutely can not hang squat snatch change to 20 db snatches (10 each arm) for each set of 10. Double the work but you are reducing the range of motion.
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

Scroll for scaling options.
Post time to comments.

Compare to 151228.

Scaling
This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

Intermediate Option
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
3 bar muscle-ups
10 dumbbell hang squat snatches, right arm
3 bar muscle-ups

Men: 45-lb. dumbbell
Women: 30-lb. dumbbell

Beginner Option
3 rounds for time of:
10 dumbbell overhead squats, left arm
20 ring rows
10 dumbbell overhead squats, right arm
20 ring rows

Men: 20-lb. dumbbell
Women: 15-lb. dumbbell

Dec

Wednesday December 5th

December 4, 2018

Warm Up 5 Minutes of bike. Meet at the board quick before you finish the rest of the warm up
Review the SDHP and The push press,
Finish warm up with empty bar
3 rounds
10 SDHP
10 Push Press
Run 200M

Strength
5 Sets of 6 push press.. yes that’s a lot. you will be fine. Warm up to a heavy weight then use that heavy for all 5 sets. Keep it moving!

Wod
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post reps completed to comments.

Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.

Intermediate Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups, to parallel
1 minute of push presses
1 minute of GHD sit-ups, to parallel
Rest 1 minute

Men: 75 lb.
Women: 55 lb.

Beginner Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute

Men: 45 lb.
Women: 35 lb.

Dec

Tuesday December 4th

December 3, 2018

All Weightlifting day Today

Grab a bar for your warm up-
0-2 Minutes- 10 clean grip high pulls from the power position
2-4 Minutes 8 power position power cleans
4-6 Minutes 8 Hang position power cleans
6-7 minutes 8 hang position squat cleans
7-8 Minutes 8 Sqaut cleans from the shin.
8-9 minutes- 10 split jerks

For the rest of class work through the following

Clean And Jerk (Weights are 75-80 percent of your one rep max, work your way up
3+3, 2+2, 2+1, 2+1, 2+1, 2+1.

Feeling scared and confused by the numbers above. Dont call 1-800 Ask Gary, Just read below or ask a coach to help
3+3 means 3 cleans plus 3 jerks, so just do 3 clean and jerks
2+1 means do 2 cleans plus 1 Jerk.. so just do a clean, another clean, then a jerk. Easy right?

Next Move onto 3 sets of Romanian Deadlifts at 100 percent of your clean and jerk max

Next move onto Push jerks from the Rack
5 sets of 3 at 80 percent of your clean and jerk max

Finish the day with 100 sit ups

Dec

Monday December 3rd

December 2, 2018

Happy Birthday Alison!

Warm up- Session 15 of squats milk, you have 1 session left, with an option to do 2 more if you want to keep going
4o Air Squats with a 1 second pause at the bottome
Start your warm up sets for squats and milk, 15 minutes to finish.
If you are not doing squats and milk please FRONT SQUAT 5×5 heavy

Get your boxes out for the wod between sets

– Before we start, meet at the board to go over movements.
* Box step overs weighted are deceivingly difficult

Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box (we only have 70 pound kb if you want to go rx)
Women: 50-lb. dumbbells, 20-in. box

Scroll for scaling options.
Post time to comments.

Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Intermediate Option
For time:
35 handstand push-ups
35 toes-to-bars
50-cal. bike
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box

Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
100-ft. walking lunge

Invite your friends

Friday December 7th

Thursday December 6th

Wednesday December 5th

Tuesday December 4th

Monday December 3rd