WOD Nov 30 – Dec 6

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Weekly Priorities

Monday Block Priority
Tuesday Make Up or Conditioning
Wednesday Block Priority
Thursday Make Up or Conditioning
Friday Block Priority

Monday
General body warm up if you are early to class.

Warm Up
Cat/Cow 5-10
2x
90/90 Shinbox switch x5
Inchworm/Pushup x5
FLR/Pushup + x5
Squat/Tripod/Bridge flow x5
Deck Squat Burpee x5
Hanging Shoulder Circles 5/5

WOD

A: AMRAP 8′ @ RPE 7/8,

Low Bear Crawl 20m
Backwards Low Bear Crawl 20
3/3 TGU

Rest 3′

B: AMRAP 8′ @ RPE 7/8,
10/10 Split Stance Chest Pass to Wall
10 Toes to Bar

Rest 3′

C: 3 rounds, @ RPE 7/8, 12′ Time cap

Run 400m
10 Burpees (as athletic as possible)

Recovery
Down Dog/Cobra/Child’s Pose flow x5
Banded Lat Stretch (aim for full hip extension / reach from ankle to wrist), 2×60″
Walking Ginga Lunge, 5/5
Supine Belly Breathing

Tuesday
General body warm up if you are early to class.

Warm Up
Cat/Cow 5-10
2x
90/90 Shinbox switch x5
Inchworm/Pushup x5
FLR/Pushup + x5
Squat/Tripod/Bridge flow x5
Deck Squat Burpee x5
Hanging Shoulder Circles 5/5

WOD

Monday, or
A: Back Squat, Build to a heavy 3 / 3RM in 15′
B1: Slam Ball, 5×3-5, Fast and aggressive, full depth squat, R10.
B2: Back Squat, 5×3@31×1, 80% of “A”, R90″.
C1: GHD Hip Extension, 3×10@21×1, R30″”.
C2: Bent Over 1 Arm DB Row, 3×10/10@21×1, 1/4 BW+, R30″

Recovery
Down Dog/Cobra/Child’s Pose flow x5
Banded Lat Stretch (aim for full hip extension / reach from ankle to wrist), 2×60″
Walking Ginga Lunge, 5/5
Supine Belly Breathing

Wednesday
General body warm up if you are early to class.

Warm Up
Cat/Cow, 5-10
Low Bear Crawl 20m
Lateral Low Bear Crawl 10/10m
Backwards Bear Crawl 10m
Backwards Inchworm 10m

2x
10 Medball Vertical throw/catch
5/5 Medball Windmill
10-15 KB Swings

WOD

“Hockey Night in Russia”
10 rounds
30″” AMRAP WallBall 20/14
30″” AMRAP KB Swings, 53/35#
2′ rest* (jumprope at recovery pace)

Recovery
Down Dog/Cobra/Child’s Pose flow x5
Banded Lat Stretch (aim for full hip extension / reach from ankle to wrist), 2×60″
Walking Ginga Lunge, 5/5
Supine Belly Breathing

Thursday
General body warm up if you are early to class.

Warm Up
Cat/Cow, 5-10
Low Bear Crawl 20m
Lateral Low Bear Crawl 10/10m
Backwards Bear Crawl 10m
Backwards Inchworm 10m

2x
10 Medball Vertical throw/catch
5/5 Medball Windmill
10-15 KB Swings

WOD

Wednesday, or
A1: Strict Weighted Pullup, 10×2, R60″, 1/4 BW+
A2: Strict Weighted Ring Dip, 10×2, R60″, 1/4 BW+
B1: KB/DB Windmill, 4×10/10, R60″, 1/4 BW+
B2: RDL, 4×10@31×1, R60″”, BW

Recovery
Down Dog/Cobra/Child’s Pose flow x5
Banded Lat Stretch (aim for full hip extension / reach from ankle to wrist), 2×60″
Walking Ginga Lunge, 5/5
Supine Belly Breathing

Friday
General body warm up if you are early to class.

Warm Up
Cat/Cow 5-10
2x
90/90 Shinbox switch x5
Inchworm/Pushup x5
FLR/Pushup + x5
Squat/Tripod/Bridge flow x5
Deck Squat Burpee x5
Hanging Shoulder Circles 5/5

WOD

A: Complete in any order, in any combination of reps or distance, 40′ Timecap
400m Backwards Sled Drag, 150/100#
400m Forwards Sled Drag, 150/100#
100 Burpees
100 Squats
100 KB Swings, 70/53

Recovery
Down Dog/Cobra/Child’s Pose flow x5
Banded Lat Stretch (aim for full hip extension / reach from ankle to wrist), 2×60″
Walking Ginga Lunge, 5/5
Supine Belly Breathing

Optional
Saturday
General body warm up if you are early to class.

Warm Up
General
Band Above Knee Squats x 10
Hanging Shoulder Circles x 5 fwd/back
Leg Swings x 15RL
x 5 minutes

Skill
Option 1
Kipping Swing – 5 sets of 5
– Add 4 Kipping Pull-ups to the start of each set (only if you can do strict pull-ups).

Option 2
Kipping Pull-up – 4 sets of 5-10 reps
– Same reps per set at 2 weeks ago, done for 1 extra set.

Option 3
Chest to Bar Pull-up – 4 sets of 5-20 reps
– Same reps per set at 2 weeks ago, done for 1 extra set.

Specific
Green:
Jog 400 meters
Empty Bar FS x 5 x 2

Blue:
Empty Bar FS x 5 x 2

WOD

Green
In 12 minutes:
Run 1600 meters
Establish 3RM Front Squat

Blue
A. Front Squat – build to a 3RM in 15 minutes
B. Jog 800 meters not for time

Recovery
Ginga Lunge x 5RL x 2

Optional
Sunday
General body warm up if you are early to class.

Warm Up

WOD

Recovery