1.19 - 1.25

MONDAY

Short sprint style WOD with a small rest built in to help teach us how to recover in a small amount of time and move a moderate load while fatigued.

 

PRE WOD STRENGTH/TECHNIQUE WORK

 Snatch High Pulls

6x2

 

GREEN

10 Hang Snatches  at a challenging weight

20 Box Jumps 24/20

10 Hang Snatches At a challenging weight

 

 

BLACK

10 Snatches 135/95

20 Box Jumps 24/20

10 Snatches 135/95

 

Rest 1 Minute

 

5 snatches 155/115

10 Box Jumps 30/24

5 Snatches 155/155

 

WEDNESDAY

Traditional crossfit WOD designed to simulate the rounds of a fight , light weight allows us to move fast and breathe heavy !

 

BLACK AND GREEN

 

 

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14
Sumo deadlift high-pull, 75/55 
Box Jump, 24/20 
Push-press, 75/55 
Calories

 

STRENGTH

5x3 Back Squat with a 3 second hold in the bottom

Increase 10 lbs from previous week

 

 

THURSDAY

This WOD was from WODAPALOOZA , it’s a great test to show us where our weaknesses are .

 

GREEN

21-15-9

Pullups

Pushups

Hang power Snatch at a challenging weight

 

BLACK

3 Rounds

21 Chest to bar

15 Hand Stand Pushups

9 Squat Snatches 135/95

 

STRENGTH

 

GREEN

3 Max unbroken sets of
Rest as needed between attempts, do not change movements until all 3 sets are completed
-Pull-ups
-Dips
-Toes to bar
-Pushups

BLACK

4 Max unbroken sets of each movement
1 minute rest between sets , do not change movements until all 3 sets are complete
-Pull-ups with a 3 second pause at the top
-Dips with a 3 second pause in the bottom
-Toes to bar with a 3 second pause at the top
-Pushups with a 3 second pause 2" off the floor
 
 
SATURDAY 
 
Interval based WOD focusing on some localized muscular endurance with an elevated heart rate .
 
GREEN
 
3 Rounds
1 Minute Pullups
1 Minute Hang Cleans at a challenging weight
1 Min Calories
1 Minute Pushups
Rest 1 Minute
 

 

BLACK

5 Rounds
1 Minute Chest to Bar Pullups
1 Minute Hang squat clean thruster 95/65
1 Min Calories
1 Minute Bench Press 135/95
 
Rest 1 Minute
 

 

 

STRENGTH

10 Minute EMOTM

30 Seconds Max Muscle ups

30 Second Rest

 

IF YOU DO NOT HAVE MUSCLE UPS SUBSTITUTE FOR RING DIPS

 

 

SUNDAY

 

Designed similar to past open WODS with the addition of a heavy lunge at the end which is going to add a little extra spice to our posterior .

 

GREEN

150 Wall Ball Shots for time 20/14

 

BLACK

 

150 Wall Ball Shots

100 Double unders

40 lunge steps from the squat rack 135/95

 

 

STRENGTH

10 Minute EMOTM

3 Clean and jerks at a light weight focusing on technique and speed