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WODs 020115-020815

Sorry for the delay! Here are the WODs for the week! ENJOY! – Coach Jen 

 

 Sunday 1st

Warm up (15 min)

Indian run around building

Foot Fire/UP- DOWNS. Coaches Call. (3min)

 WOD: Team of 2

100 Wall Balls

50 Burpees

100 Wall Balls

50 Burpees

400 DUs or 800 Singles.

 – While 1 partner does wall balls the other must hold a plank position. While 1 partner is going doing Burpees the other partner must hold a wall squat. During the jump rope teammate must count. –

 

Monday 2nd

Warm up – Coaches Choice

A1. 4x 10.8.6.4.

Close Grip Bench Press (rest 1 min)

Ascending weight as # of reps goes down.

 A2. 4x 10 Negative Pull-ups (Rest 2 min)

Pull up or Jump up. Hold for 4 seconds w/ chin over bar, slowly lower down 3-2-1 to full extension.

Mobility (5 min)

 AMRAP 15 min

3 Burpee Broad Jumps

9 Clean & Jerk 95/75 RX – 75/55 Scaled

12 Single arm Snatch w/KBs – 6x each arm RX: Red/Black Scaled: Green/Yellow

 

Tuesday 3rd

Fitness Rating w/ Partners

400m Run w/ 20lb Ball

Max Pull ups

Max Push ups

Tabata Squats

– 1 partner works at a time.

– Assistance for any rep does not count towards your score.

– Be efficient with time so the partners have the same amount of time to complete the fitness test.

 

Wednesday 4th

Warm up: EMOM 10 min

1 min- Row – @ 60% effort for a steady minute.

2 min- 8 squats, 2 Wall Climbs

 (30 min)

Back Squats

1 RM – RX / 3 RM – Scaled 

 Strict Press

1 RM – RX/ 3 RM – Scaled 

AMRAP 10 min

12 Med Ball Cleans

6 HSPU

20 DUs

 

Thursday 5th

Warm up:

7 min TEAM work

Rowing

30 Secs HARD

30 Secs CRUSE 

  • EVERYONE rows, but as a TEAM you must SING the alphabet, THEN sing it backwards.

Skill: (10 min)

Kipping Pull ups

RX – Accumulate 50

Scaled – Accumulate 30

-Every rest period everyone must complete 15 sit-ups-

 Adrian (15min Cap)

7 Rds

3 Forward Rolls

5 Wall Climbs

7 T2B

9 Box Jumps

 

 Friday 6th

Warm up:

AMRAP 10 min

10 Squats

10 Sit ups

10 Push ups

 Test:

500m Row @ race pace

5 min Rest

 2K Row

 5 min Rest

AMRAP 12 min

6 Clean +  Strict Press 

RX- 135/95 Scaled- 95/75

8 T2B

10 Ring Rows

 

Saturday 7th

Warm up: Row/Bike/Run (5-8min)

For time:

10rds

15 OH Walking Lunges – Plates, RX, 45/25 Scaled, 35/15

10 Burpee high jump w/ a 6 inch target 

5 Front Squats @ 30% of 1RM Back Squat or 40% of 3RM 

  • Every 5min COACHES yell “Push ups” 5 must be completed

 

Sunday 8th

Partner WOD

 Bradley times 2:

20 Rds

100m Sprint/150m Row

10 Pull ups

100m Sprint/150m Row

10 Burpees

  • Partners must run/row together.
  • Team can split Pull ups, and Burpees BUT each partner MUST complete 1 rep in every round.

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