Week 49 WOD Preview

 

Monday 141208

Strength

Back Squat
4 x 3
RPE Sets @ 6, 7, 8, 9

Conditioning

3 x 500m Row
Repeats

Tuesday 141209

Power

Snatch Complex:
Snatch Pull+Hang Snacth+OHS
6 x 1

Conditioning

AMRAP 15
5 Chin ups
7 Wall Walks
9 Slamballs

Wednesday 141210

Strength

Sumo Deadlift
5 x 2

Conditioning

5 Rds FT
20 KBS 53/35
ME Push Ups

Thursday 141211

Power

Clean Complex:
Clean Hi Pull+Hang Clean+Front Squat+ Push Jerk
6 x 1

Strength

Front Squat
3 x 3
REP sets @ 5, 6, 7

Conditioning

AMRAP 10
200m Run
20 Hollow Rks
10 Alt Pistols

Friday 141212

Hero Friday “Whitten”

5 rounds for time of:
22 KBS 24/16
22 Box Jumps 24/20
400 m Run
22 Burpees
22 WBS 20/14

Monday 141201

Power

  • Snatch Complex:
    Snatch First Pull+Snatch Pull+Snatch
    6 x 1

Conditioning

  • 21-15-9-3
  • OHS
    L1 95/65
    L2 135/95
  • Box Jumps
    L1 20/24″
    L2 24/30″

Week 48 WOD Preview

Monday 141201

Power

  • Snatch Complex:
    Snatch First Pull+Snatch Pull+Snacth
    6 x 1

Conditioning

  • 21-15-9-3
  • OHS
    L1 95/65
    L2 135/95
  • Box Jumps
    L1 20/24″
    L2 24/30″

_____________________________________________

Tuesday 141202

Strength

  • Back Squat
    3 x 4
    RPE Sets @ 7, 8, 9
  • Glute Bridges
    3×8 Same RPE as
    Squats

Conditioning

  • AMRAP 12
    12 SDHP 75/45
    12 KBS 70/44
    12 Burpees over Bar

_____________________________________________

Wednesday 141203

Strength

  • Bench Press
    3 x 6
  • Ring Dips
    3 x 5

Conditioning

  • 10 Rounds For time:
    2 HSPU
    4 Hang Power Cleans 135/95
    15 Double Unders

    • L1 HRPush Ups/30 singles

_____________________________________________

Thursday 141204

Strength

  • Sumo DeadLift
    5 x 3
    L1 5 x 5

Conditioning

  • 7 Rds
    7 Fwd Lunges/leg
    7 High Tuck Knee Jumps
    7 Lateral Lunges/leg
    200m Run

 

_____________________________________________

Friday 141205

Power

  • Clean Complex:
    Clean First Pull+Clean Pull+clean+Jerk
    6 x 1

Bench Mark Friday

  • Fran: 21-15-9 of:
  • Thrusters 95/65
  • Pull Ups
  • (L1=75/45)

Friday 141128

 

 

 

Hero Friday

“Randy”

75 Power Snatches @ 75/45

 

Thursday 141127

We wish you a safe and family-filled Thanksgiving!

Rockwell-freedom from want

Wednesday 141126

Strength

  • Sumo Deadlift
    5 x 5

Conditioning

  • 7 Min 30:30
    MU/C2B:Rest
  • 2:00 Rest
  • 5 Min 30:30
    HSPU/HRPU:Rest

Tuesday 141125

Power

  • Power Snatch
    5 x 2

Skills

  • KB SNATCH WORK

Conditioning

  • 5 Rounds for time of:
    • 6 Pistols
    • 10 Alternate KB Snatches 24/16
    • 14 Box Jumps 24/20
    • L1/L2 Goblet Squats 24/16
    • 1 ARM Swings

 

Friday 141121 Fall Benchmark #5

 

  • How far can you throw a medicine ball, 20/14
    • then..
  • Karen
    • 150 Wallball shots for time

Thursday 141120 Fall Benchmark #4

  • Olympic Total
    • Best of three attempts at
    • Snatch
    • Clean & Jerk
      • For those who are just starting with us and have yet to find comfort in these movements, the scaled version of this test is:
        • Best of three attempts at
        • Power Snatch
        • Jerk, off the rack
  • ¬†Then… Run 1 mile for time

Wednesday 141119 Fall Benchmark #3

  • Max Height Box Jump
  • then….
  • Annie
    • 50-40-30-20-10
      • Double Unders
      • ABMAT Situps