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WODs for the week 12-8 to 12-12-14

December 8, 2014

BLACK
Monday-Strength
A1. Dumbbell walking lunges 16 continuos alternating steps x4; rest 90 seconds
A2. Weighted chin ups 5, 5, 3, 3; rest 90 seconds
B. Single arm DB rows @31×1, 8-10×4/arm; rest 45 sec bw arms

Tuesday-Alactic Capacity
10 tough Kettle bell swings 10 burpees as fast as possible x4 sets
Rest 2:00
then
10 box jumps fast
Jump Rope 20 seconds FAST
Rest 2:00
x4 sets

Wednesday-Aerobic Capacity
3 minutes as many rounds as possible @80%:
5 burpees, 5 box jumps, 10 air squats Rest 3 min x3 sets
Then
3 min as many rounds as possible @80%: 10 strict push ups 15 Stepups 20 Heavyropes ropes x rest 3 mins x 3 sets

Thursday-Lactic Endurance
5 Tough Deadlifts 10 Fast push ups Run 600meters @97% Rest 10 min x3

Friday- Creatine Battery
A. 30 back squats for time with 70-80% 1rm
rest 5 mins
B. As many unbroken strict pull 1-4 ladders as possible in 12 minutes

Gold
Monday-Strength

A. Power clean 3, 2, 1, 3, 2, 1 rest 3 min
B1. Push Press 5, 3, 1, 5, 3, 1; rest 2 min
B2. Weighted chin up 2, 2, 2, 1, 1, 1; rest 2 min

Tuesday- Alactic Capacity
5 touch and go hang power clean, Airdyne 20 seconds @95%
Rest 3 min x4
Then
5 Hang power snatch, Sprint 100 meters @97%
Rest 3 min x4

Wednesday- Aerobic Capacity
3 min as many rounds as possible @80% 3 muscle ups 5 burpees box jumps 20″ 100 meter run.
Rest 3 min x3 sets
then
Row 3 min @85% Rest 3 min x3 sets

Thursday-Lactic Endurance
For max reps: 1 min max reps double unders, 1 min max rep burpee pull ups, 1 min max reps unbroken push ups, 1 min max reps power clean (60% 1rm) Rest 10 min x3.

Friday- Creatine Battery
A. Power snatch 2 emom x 10 10 @ 90% 1rm +
5-4-3-2-1 Heavy front squat (5 rep max weight) Tough (kipping/strict/deficeit) handstand push ups.

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14 comments

  1. GOLD: CLEAN: 165X3, 205X2, 215X1.
    2ND 195X3, 205X2, 215X1 PUSH PRESS: 165×5, 185×3, 205×1
    2ND 205X5, 225X3, FAILED AT 245 (got stuck just above my head)
    Pull Ups BW + 53 across the board.


  2. Gold
    Heaviest clean: 195
    Heaviest push press: 175
    Heaviest pull-up: BW + 53


  3. Gold
    Clean:
    rd 1–185, 205, 225
    rd 2–195, 215 x2

    pushpress/pullup
    rd 1–135/70, 155/70, 175/70
    rd 2–155/80, 175/90, 195/100
    body weight of 175


  4. Heaviest clean: 145
    Heaviest push pres: 125
    Pull ups BW+17.5


    • J-I-L-L !!!!! Shit, I was feeling alright about my clean til I saw your 145! That’s great. Is it you body weight?!

      ~Andrea


      • Yes, that’s a little over body weight. I got 145 x 2 but chickened out on 150 and was bummed… So thanks!!!


  5. Clean 185, 205, 225, Round 2- 195,215,230

    Push Press 195 (one or 2 jerks in there…didnt know it was press until Kapusta called me out), 215, 227.
    Round 2 195,215,230

    Pullup Heaviest 32plus38 lb vest so about 260 lb…I wasn’t really feeling these today…my transitions were a pain in the ass taking off and putting on multiple vests so quickly.


  6. Clean: 100, 105, 110, 105, 115, 120
    PP: 75, 80, 85, 80, 85, 95
    Pullups: +20, +22.5, +25, +30, +32 (PR)


  7. Cleans: 145×3, 155×2, 165×1, 155×3, 165×2, 175×1 (heaviest 175)

    Push press: 125×5, 130×3, 135×1, 130×5, 135×3, 145×1

    Pull-ups: +1 x2 for 3 sets, BW x 1 for 3 sets.


  8. clean 90,95,100—95,100,105
    Push Press 65,70,75—70,75,80
    chin up BW,+2.5, +5—+7.5, +10,+12.5
    BW-127.6


  9. PC 170lbs ……PU 53lbs


    • PU were 58lbs


  10. Andrea
    Clean: 137 (140 is my 1 rep max)
    Push Press: 130
    Pull up: +20


  11. Clean 115, 125, 135; 125, 135, 140
    Push press 85,95 105; 95, 105, 115
    Pull ups bw,+20, bw, +20, bw, bw



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