Snatch Ladder, 12 min cap
7 @75%
5 @ 85%
3 @ 90%
1 @ 95-100%
Partner Chipper, 20 min cap
75 Snatches (95/65)
70/50 Bike Cals (M/F partners 60)
75 OHS
70/50 Rower Cals (M/F partners 60)
Switch on and off as you wish
Monday- is a slight change to a repeat workout on Jan 15,2018- partners choose how to break each section.
Phase 1
Establish Reps for WOD
The goal is to give MAX effort!
1 Min Max Box Jumps (30/34)
1 Min rest
1 Min Max DB Cleans (50s/35s)
1 Min rest
1 Min Max ABMAT Sit-Ups
1 Min rest
1 Min Max Rope Climbs
5 Min rest
Phase 1 of the wod is to establish a more personalized rep scheme for the athlete to do their workout. Record yours reps per exercise because that’s what will be multiplied by 3 to give you your own specific wod.
Phase 2, Chipper, 30m cap
For Time
Multiply each exercise from above by 3.
That is how many reps you will do for the workout
Reps from above X 3 = # of box jumps
Reps from above X 3 = # of DB Cleans
Reps from above X 3 = # of ABMT Sit-Ups
Reps from above X 3 = # of Rope Climb
Phase 2 is a 30 min cap to complete your chipper, you may partition however you see fit- fire breather option you must do it as so. One exercise at a time.
This is our way of trying to find a “percentage” element to exercises that don’t have percentage (1rm) therefore those who can do more will do more and vice versa
Power, 3rds, EMOM
6 Ball Slams + Overhead throw
8 each DB Lateral hop overs
Suicide run (make markers on floor)
Coaches: Make markers with chalk for athletes to run towards then comeback then towards another marker placed further. I’d do at least 4 markers so it becomes a 20s ish “run”
Back Squats, 7×2
70%, EMOM
For Time, 12m cap
10-1 S2O (115/75)
1-10 KBS (70/50)
25 Jump Ropes (scale accordingly)
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Power, 3rds, EMOM
Min 1: 15 Banded Eye Level Swings
Min 2: 7 Chest Pass Throws
Min 3: 15 Straight Arm Pull Downs in Hollow Rock Position
If you missed the first winter clothing order, here is your 2nd chance to order something: https://www.surveymonkey.com/r/K55BCNF
Survivor, Every 3 min
7 rounds Max
Once you you fail, you are out and then you have to complete 4 minutes worth of accumulated planks.
In 3 minutes complete,
3 Kip Swings
3 Hang Semi Squat Cleans
3 Lateral Bar over Burpees
Rest with the remaining time
Every 3 minutes, increase 3 reps for every exercise
Thursday- the wod is survivor, if an athlete fails a round within the 3 min block- they will then cash out with 4mins (accumulated) worth of planks
Deadlift, Every 2 min
4×3 (singles)
3 Shrugs at the top of each rep
If you missed the first winter clothing order, here is your 2nd chance to order something: https://www.surveymonkey.com/r/K55BCNF
WOD: 11.2, 15 Min AMRAP
9 DL (155/105)
12 Push-Ups
15 Box Jumps
Away from the whiteboard:
DB Bicep Curls, 5×10
then
DB Bentover Over Row, 5×10
Friday- shrugs at the top of the deadlifts (weight should be light to moderate) tight core and pulled back shoulders during the shrug. DO Not roll your shoulders as the shrug. Think pinning back and then up.
Hero WOD Month
If you missed the first winter clothing order, here is your 2nd chance to order something: https://www.surveymonkey.com/r/K55BCNF
Jack
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box