WODS for the week. 1-11-15 to 1-15-15January 11, 2016
Diet Contest– A) 3 Mins max reps – 5 Pushups, 10 Situps, 15 Lunges. Rest 1 Min x 5 rounds. B)Supplemental Bro Lift- 4x Max Effort Strict Supine row.
Open Prep– A) Open WOD 12.2 Against a 10 minute clock get as far as possible into 30 Snatches at 75/45, 30 Snatches at 135/75, 30 Snatches at 165/100. Recover then B) EOMOMx5 sets- 3 Touch and go snatches at 135/85. C) OHS 3×3
Diet Contest- 5 on, 1 off 1)Airdyne for calories, 2) Row for calories, 3)Heavyrope for total reps, 4) Athletes Choice of 10 m Shuttle run or burpees. B) Supplemental Lifting- Bi’s and Tri’s Dawg!!!
Open Prep– For time 30-20-10 Double Unders/Toes To Bar. rest 1/1. Then 30-20-10 Row Calories/Box Jumps
Diet Contest- A) Front Squat Gauntlet. From the rack, each athlete has 40 seconds to work, 20 seconds to transition. Goal is max reps at each station as follows M- 115/135/155/185/205 W- 55/70/85/105/125. 2 attempts for total reps.
Open Prep– A) 15 Minutes to work toward max load in the following Complex- 1 Power Clean, 1 Hang Squat Clean, 1 Shoulder to Overhead. B) AMRAP in 8 Mins: 8 Squat Cleans 135/95, 8 OTB Burpees/8 S20 @ 135/95/8 OTB Burpees. Every Barbell drop, 5/3 Chest to Bar Pullups. Pullups do not count towards scored reps.
Diet Contest– 30-40 minutes of Zone 1 aerobic work.
Open Prep– Stretch, roll and recover.
Diet Contest– Interval Friday 5 rounds of 2 on/4 Off BUT working rounds are split 1 Min Airdyne and 1 Min s20 @ 95/65. Add Calories and reps for a total.
Open Prep– A) 4 minutes max reps- 100 lb Thrusters/15 C2b Pullups. 3 rounds (90 reps) extends your time another 4 minutes. Fail to get 3 rounds and you rest 4 minutes and go again. Rest to recovery and then B) Every second minute for 5 cycles- 5 Unbroken Thursters 135/95.