Daily WOD


Wednesday 112217

WARM UP
Dynamic Stretch
+
2 RNFT of:
15 Burpees
15 Kettlebell Swings
15-second Handstand Hold

SKILL
Handstand Push-ups (10 mins)

PRIMER
Deadlifts
4-5 sets of 5 reps,
Build to opening workout weight.

Establish weight for all sets
Loading Guide:
Set of 10 – 70-75%
Set of 8 – 75-80%
Set of 6 – 80-85%
Set of 4 – 85-90%
Set of 2 – 90-95%

MET-CON
171121C
10-8-6-4-2 reps for time of:
Deadlifts (increase each round)
Handstand Push-ups

*the goal is to perform each set of the Deadlifts UNBROKEN with as much weight as possible.
**the deadlifts increase in weight each set.

COOL DOWN
5-minutes easy bike/rower
or
1:00 Cobra Stretch
1:00 Straddle Forward Stretch
1:00 Extended Leg Spine Twist (L/R)

Tuesday 112117

Thursday – Only 10 AM class

Strength

Weighted Pull-ups
7 x 2, build ea set

Met-Con

For Time:
21 DB Snatch (R) 50/35#
21 DB Snatch (L) 50/35#
63 Double Unders
15 DB Snatch (R) 50/35#
15 DB Snatch (L) 50/35#
45 Double Unders
9 DB Snatch (R)
9 DB Snatch (L)
27 Double Unders

Monday 171120

Thursday – ONLY 10 AM Partner WOD

Friday – No 5:30 AM class

Strength

Barbell Cycling
21 STOH
21 Front Squat
21 Hang Power Clean
Rx: 115/75#

Rest 2:00

15 STOH
15 Front Squat
15 Hang Power Clean
Rx: 135/95#

Rest 2:00

9 STOH
9 Front Squat
9 Hang Power Clean
Rx: 155/105#

Rest 2:00

6 STOH
6 Front Squat
6 Hang Power Clean
Rx: 175/125#

Rest 2:00

3 STOH
3 Front Squat
3 Hang Power Clean
Rx: 185/135#

Met-Con

For time:
Row 1,000 meters

Saturday 111817

“Coffland”

Hang from a pull up bar for 6-minutes.

Every time you drop from the bar, perform:

800 meter run

30 push-ups

Friday 111717

Hang Snatch

Heavy Singles (10 minutes)

Snatch High Pull

5 x 3 @ 90-100%

Met-Con

AMRAP X 9
3 Strict HSPU
6 Sumo DL High Pull 95/65#
12 Push Jerk 95/65#

Thursday 111617

Split Jerk

1-1-1-1-1 (10-minutes)

Met-Con

3 rounds for time of:
100 Double Unders
50 Wall Ball Shots 20/14#

Wednesday 111517

AMRAP X 10

10 Deadlifts 135/95#

10 Push ups

Rest 5:00

AMRAP X 10

10 Sit up (weighted)

7 Strict Pull up

Tuesday 111417

Front Squat

Heavy 3 (10-minutes)

Met-Con

For time:
25-20-15-10-5
DB Goblet Squats 70/50#
Toes to Bar
Calorie Row

Monday 111317

Met-Con (Reps or Rounds)

Viola (Hero WOD)

AMRAP X 20
400-meter run
11 power snatch 95/65#
17 pull-ups
13 power cleans 95/65#