WODS 11/5-11/9 2018

Congratulations to Amy Grano for placing first in Muscle Mayhem!! Way to represent!!!

The 7th annual Grinch Games is coming up on December 15th. This is a half day event for all members and special guests. If you have someone you would like to invite please let Kelly know. The format is four athlete teams that are put together by the coaches and managers from each location. You will sign up as an individual and be placed on a team with an effort to make teams as even as possible. This is our final end of the year get together and something you don’t want to miss.


Line Drills

5 Minute Bike 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell

Work up to 55% 1RM Front Squat


Squat Stamina:

               Alternating On the Minute x 12 (6 rounds)

               Odd minutes: 3 Front Squats

               Even minutes: 6 Back Squats

               (use 55% of 1RM front squat on all lifts)


               5 Rounds For Time

               20/14 calorie row

               10 Power Cleans & Jerks (115/80) (Rx+ 135/95) (Int 95/65) (Beg 45/35)

Extra Work:

Snatch Complex 5 sets (Build weight or stay at one- focus on movement and not weight- consider 60%-70%)

               Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch


:30 Seconds

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Fast Bike 
Active Samson

Barbell Warmup

5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side) 
5 Strict Press 
5 Good Mornings

Build to wod weight

5 cleans @ 50%

20 double unders

3 @ 75%

20 double unders

1 @ 100%


For Time:

“Clean Sweeps”

               21 Hang Power Cleans (135/95) (Rx+ 165/115)(Int 115/75)(Beg 65/45)

               21 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               100 Double Unders

               15 Hang Power Cleans (135/95) (Rx+ 165/115)

               15 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               75 Double Unders

               9 Hang Power Cleans (135/95) (Rx+ 165/115)

               9 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               50 Double Unders


Extra Work:

Strict Gymnastics AMRAP 5 at each (10 total)

               1st AMRAP: 3 Strict C2B + 5 strict HSPU

               2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows


 1:00 w/Partner


PVC OHS+2 sec hold at bottom


Snatch grip OH press


Snatch balance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press 
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Snatch cycling ladder

use a weight scheme that would give you at least 30 seconds rest

               On the 0:00- 10 Power Snatches 60% of 1RM POWER snatch

               On the 2:00- 8 Power Snatches 65%

               On the 4:00- 6 Power Snatches 70%

               On the 6:00- 4 Power Snatches 75%

               On the 8:00- 2 Power Snatches 85%


 Cement Mixer

               7 rounds On the 3:00

               400 meter run

               12 toes to bar

               Score is slowest time to complete or fewest number of reps if you don’t complete


Extra Work

Handstand Walk practice 10 minutes


:30 Seconds

Knuckle Drags 
Push-up to Down Dog 
Active Samson 
Active Spidermans 
Cossack Squats 
Slow Air Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press 
5 front Squats
5 thrusters

Work up to workout weight. Then…

15-12-9 reps for time of:
Muscle-ups (Ring is Rx)

Men: 135 lb.
Women: 95 lb.

This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes.

Intermediate Option
12-9-6 reps for time of:

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Jumping dips

Men: 45 lb.
Women: 35 lb.


:45 seconds

Alt w/ partner


banded hip stretch(L)


banded hip stretch(R)


banded air squats

Work up to 70% Front Squat 1RM


Squat Stamina

               Alternating On the Minute x 12 (6 rounds)

               Odd minutes: 1 Front Squats

               Even minutes: 3 Back Squats

               (use 70% of 1RM front squat on all lifts)



3 Rounds

               3 minutes Assault bike calories

               2 minute row calories

               1 minute lateral burpees over rower

               Rest 2 minutes between rounds


Extra Work

Clean & Jerk Complex 5 sets

               1 squat clean + 3 front squats + 1 split jerk