WOD for Friday, 12/14/18

By | Strength Programming, WOD | No Comments

Part A:

Teams of 3: 14m
4 Rounds
250m As fast as you can!
*Rest till partners are done, reset rower each time
*Score is fastest row

Part B:

3 Rounds 10m
8 Banded Push-ups
*Increase Band Resistance each set
10 Banded Hamstring Curls
6 Eccentric Chin-ups (30×1)
Scaled: Hop up from box, 3 second lower, hop back up

Part C:

Open 12.1
7m AMRAP
Burpees

Top scores in 2012:
Men – 161
Women – 143

Hamstring Curls: https://www.youtube.com/watch?v=DmrY-B4LhO4

Banded Push-ups: https://www.youtube.com/watch?v=cOFwFzzLFWw

WOD for Wednesday, 12/12/18

By | Strength Programming, WOD | No Comments

Part A:

5 Sets
5 Overhead Squats from rack
*Build to a tough set, heavier than prior week

Part B:

Full Tabata at each station;
8 Rounds – :20 of work / :10 of rest
rest 1 min and rotate to next tabata

1. DB Man Makers 35/25

2. KB Swings 53/35#

3. Rowing for Cal

*score is low score at each station

WOD for Friday, 12/7/18

By | Strength Programming, WOD | No Comments

Part A:

5 Sets 13m Cap
5 Pause Overhead Squat
*2 second pause, build in weight each set

Part B:

50 reps each; for time
50x Pull Ups adv 20x Muscle Ups
50x Wall Ball (20/14) adv. (25/18)
50x R. KBS (70/53) adv. (90/70)
50x Double Unders

*Breakup however you want!
(2 sets of 25, 5 Sets of 10…)

Part C:

Abs – Coach’s Choice

WOD for Tuesday, 12/4/18

By | Strength Programming, WOD | No Comments

Part A:

3 Sets – 10m
500m Row Baseline Test
*Fastest Row is Score
*Retest at the end of the cycle so remember your time!

Part B:

3 Sets w/ partner – 10m
5 Chin Ups
6 Partner Glute Ham Raises
8 Weighted Push-ups *Increasing Weight

Part C:

3 rounds
45 seconds on; 15 sec off
1. Alternating DB Power Snatch
2. Box Jumps (24/20)
3. Dball Slams (25/15)
4. Row for Cal

WOD for Monday, 12/3/18

By | Strength Programming, WOD | No Comments

Part A:

“The Kettlebell Complex” 10m AMRAP
5 KB Sumo Deadlift High Pulls (53/35) adv. (70/53)
10 KB Goblet Squat
15 Russian KBS
5 Burpees over the KB
*If you put the KB on the ground before finishing the 15 reps, Bear Crawl lap then restart round
*Score is total rounds

Part B:

6 Sets – 12m
Deadlift
10 reps @50%
8×60
6×70
4-5×75 x3

Part C:

Abs – Coach’s Choice