1/11
Drill on row technique. Power through heels, focusing on efficient, powerful strokes.
Jackie
for time:
– row 1000m
– 50 thrusters 45/35
– 30 pull ups
Category: General
1/10
1/10
15 minutes to a heavy 3 rep push press. This is NOT a 3RM. We are looking for 80-90% max effort. Leave just a little in the tank.
7 minute AMRAP
– unbroken power clean 135/95-7 reps
– unbroken push press 135/95 – 7 reps
you may rest in between movements setting the bar down. Once you start the rep however, you must do all the reps for that movement unbroken. Advanced will use 185/135.
1/9
1/9
4×10-15 GHD hamstring raises (use band assistance if needed)
rest 2 minutes
5×20 wall ball shots unbroken (20/14). Rest 1 minute in between sets while holding ball)
rest 2 minutes
5 sets of max reps double unders. 1 minute work, 1 minute rest
1/8
1/8
20 minute EMOM of
– even minute – front squat at 70% of your 1RM for 3 reps
– odd minute – 9 HR push ups (advanced do 6 HSPU without kip)
Then:
Tabata p-bar jumps
Tabata sit ups
1/7
1/7
15 minutes to a 1RM deadlift. You must use your clean grip. Alternate grip is not allowed.
For time:
15-12-9 of
– deadlift at 55% of your clean grip 1RM (clean grip must also be used here)
– standing broad jumps (8’/6′)
If you are unable to make it to today’s WOD, you will need to come in and get a 1RM on your clean grip dead. We will be retesting in 4 weeks, so this data is crucial.
1/5
1/5
partner wod
each team must complete the following:
– 100 goblet squats 55/35
– 100 KB swings 55/35
– 100 burpees
– 100 walking lunge steps
work can only be done while the non working partner is holding a low overhead squat with a 45/35 pound bar. If the team is coed, both partners will use the 45 pound bar for the OHS hold.
1/4
1/4
4 RFT
– 50 double unders
– 25 pistol squats (alt legs each time)
– 5 burpees
1/3
1/3
5 rounds of max reps
– bodyweight bench press (your body weight on the bar)
– pull ups
There is no time component to this wod. Get as many unbroken reps each round as possible
1/2
1/2
row 1000m
100 push ups
10 snatches 135/95
new years eve
12/31
Partners – 12 minutes to find a 1RM snatch and clean and jerk. Add total weight for both people on both lifts. Each may make as many attempts as needed as long as BOTH partners get at least one successful lift on each movement and the time limit is not exceeded.
Partner WOD
12 minute AMRAP
– 12 thrusters 95/65
– 12 box jumps 24/20
– 12 toes to bar
One partner will work while the other partner does 12 buprees. As soon as the burpee partner finishes, switch, continuing where the other left off. This will go on for 12 minutes for a total round count.
