Sunday, December 4th 2016
OPEN GYM 9a-NOON
Saturday, December 3rd 2016
10 Power Snatch
10 Toes to Bar
10 Box Jumps
12 min AMRAP
Fitness: 75/55
RX: 95/65
RX+: 95/65
Coach’s Tip: The power snatches should be touch and go. Just because you CAN d the RX weight, doesn’t mean you SHOULD. If you can’t do the first set unbroken, the weight is too heavy!
Friday, December 2nd 2016
PARTNER WOD
With a Running Clock
0-5
Max Wall Balls
5-15
Find a Heavy 3 Rep Deadlift
15-20
Max Wall Balls
20-23
Max Rope Climbs
23-26
Max Burpees
1 Person Working at a Time
Score = Total Points
1 Wall Ball = 1 Point
1 Pound on Deadlift = 1 Point
1 Rope Climb = 5 Points
1 Burpee = 2 Points
COACH’S TIP: There will be math involved here, but save it for the end. Just count your reps as you normally would and do the multiplying later. If you don’t have rope climbs, three “floor ascents” will act as one rope climb. Try not to ‘gamify’ the workout. Meaning, don’t save your energy on any one movement so you can crush the next one. BUT, know your strengths and play to them (i.e. you might be great at rope climbs and your partner might be a burpee ninja, so don’t feel the reps need to be split up evenly). One of you are meant to be moving the entire time!
Thursday, December 1st 2016
MOBILITY WOD
8 1 arm KB row
1 Minute of Pigeon pose on a box (swtich legs every 30 seconds)
3 Rounds
WOD
1 Cove Suicide
21 KB Swings
15 Pull ups
1 Cove Suicide
Rest 1 minute
3 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
COACH’S TIP: This meant to be an all out sprint, so do not treat the ‘suicide runs’ as a way to catch your breath. If you are not proficient at pull ups, by all means, scale the volume. You should be able to do the pull ups two sets (or three easy sets of five). If you can’t dial back the volume. Same thing for the KB swings –pick a weight that you can do in BIG sets! There is some rest built in, so go all out!
