Wods 12/17-12/21

Thank you to everyone that participated in our 7th Annual Grinch Games. It was an awesome time. The best Grinch wod of all time!

Looking forward to an awesome week!

Monday

Warm Up

Line Drills- 0:00-5:00

  • Lunge Steps

  • 10 Push Ups

  • Spidermans

  • Air Squats

  • Samson Stretch

Barbell Warm Up- 5:00-10:00

  • 5 RDLs

  • 5 Clean Pulls

  • 5 Shrug Cleans(Shrug, shrug, sq clean=1 rep)

  • 5 Power Cleans

  • 5 split jerks from catch positions

  • 5 OH Lunges(each side)

  • 5 Thrusters

  • 5 Hang Sq Cleans

Wod

Weightlifting 10:00-25:00

15 Mins To Build to a Heavy:

2 Squat Cleans + 1 Split Jerk

Not touch and go on the cleans. Reset after each rep. Split Jerk after 2nd Clean.

Conditioning 25:00-60:00

“Dumbbell Freddy Krueger"
21-15-9: 
Dumbbell Power Snatch (70/50) Do not drop the dumbbell from OH
Burpees

Scaling

int: 50/35 DB

Beg: AHAP DB

**Use KB if no 70lb DB Available

Tuesday

Warm Up

  • 400m Run 0:00-3:00

  • “Roxanne” w/ Burpees 3:00-7:00

  • 10 PVC Pass Throughs 7:00-8:00

  • 10 Thrusters w Bar 8:00-10:00

Wod

Conditioning

“Iron Mile” 10:00-40:00
For Time:
30 Power Snatches (75/55) 
800 Meter Run
60 Thrusters (75/55) 
800 Meter Run
30 Power Snatches (75/55)

Scaling

Int: 65/45 -women’s weight use 15 lb bar+plates

Beg: 20 pwr snatch, 400m runs, 40 thrusters, 45/35 lb bar, low hang snatches

Directly in to…

Cool Down-Mobility 40:00-60:00

  • Couch Stretch 1:00 each leg

  • Child Pose 1:00

  • Lizard Pose 1:00 each leg

  • Saddle Pose 1:00

  • Rebound 1:00

Then put equipment up

Wednesday

Warm Up

w/ Partner 0:00-4:00

  • :30 on assault bike

    -Samson Stretch

  • :30 on assault bike

    -spidermans

  • :30 on assault bike

    -push ups

  • :30 on assault bike

    -Air Squats

4 min amrap 4:00-8:00

  • 5 sit ups

  • 5 Pull Ups

  • 5 Power cleans w bar

Wod

Weightlifting 8:00-23:00

  1. 4 x 12-15 Bench Press @ 88% 10RM

  2. ME Ring Rows

Conditioning 23:00-60:00

"Crash Course" 
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups 
15 Chest to Bar Pull-ups 
9 Power Cleans (100/70)

Scaling

Int: 21/12 cal assault bike, med ball sit ups, pull ups, 85/ 50 pwr cleans

Beg: 15/8 cal assault bike, sit ups, ring rows, 55/35 pwr cleans

Thursday

Warm Up

Active warmup 0:00-3:00

“Bring Sally Up”

Barbell Warmup 3:00-7:00

  • 5 RDLs

  • 5 Clean Pulls

  • 5 Shrug Cleans(Shrug, shrug, sq clean=1 rep)

  • 5 Power Cleans

  • 5 split jerks from catch positions

  • 5 OH Lunges(each side)

  • 5 Thrusters

  • 5 Hang Sq Cleans

Wod

Weightlifting 7:00-19:00

3 Rounds (12:00 Cap)
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 185/135
Round 2: 155/105
Round 3: 135/95

Scaling

Int: 165/115; 135/85; 115/75

Beg: AHAP keeping sound mechanics. Your coach will assist in determining weight.

Conditioning 19:00-60:00

"Play Ball" 
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Scaling

Int: 95/65 pwr snatches

Beg: 55/35 pwr snatches (use training bars so weights can start from ground), box step overs, 14/10 or 6 lb wall ball.

Friday

Warm Up

400m Run 0:00-4:00

Line Drills 4:00-12:00

  • Down Dog to spiderman x 8

  • Air Squats x 10

  • Punter Kicks x 10

  • Inch Worms x 10

  • Dynamic Squat Stretch x 10(grab toes in squat, bring hips all the way up)

  • Wringing out the towel x 10

  • Child Pose with side to side reach

  • Side to side toe touch

  • Standing calf and hamstring stretch

Wod

Conditioning 12:00-35:00

"Joker"
For Time: 
1-2-3-4-5-6-7-8-9-10: Toes to Bar 
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Scaling

Int: 1 sec pause L-Sit holds, 205/135

Beg: Sit Ups, AHAP keeping sound mechanics

Cool Down-Mobility 35:00-60:00

  • Dragon Pose 1:30 each side

  • Child Pose 2:00

  • Saddle Pose 1:30

  • Down Dog 1:00

  • Frog Pose 1:30

  • Rebound



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