Wods 1/14-1/18

Six week challenges are off and running! Looking forward to seeing some amazing transformations! Remember that Mealfit is a great option to help you hit those macros. Order by noon on Sunday and pick up in Hoover around 4:00 PM on Monday. Use code 2019 to save 20% on your first order. Excellent food. Check it out and order at Mealfit.co Looking forward to another great week!

Monday

Warm Up

:30 secs each

  • Jumping Jacks

  • Jumping Jills -arms swing forward and up instead of out to side and up

  • Spierman walk

  • Air Squats w/ pause

  • Downward dog

  • Good Mornings

  • Arm Circles Forward

  • Arm Circles Back

Barbell Warm Up

  • 5 Good Mornings

  • 5 elbow rotations(each side)

  • 5 back squats

  • 10 second break

  • 5 snatch grip push press

  • 5 OHS

  • 5 Snatch Balance

  • 10 second break

  • 5 muscle snatch

  • 5 hang power snatch

  • 5 hang squat snatch


Wod

Snatch Complex
8 Sets:
Power Snatch + Snatch Balance + *High Hang Pause Snatch

50-53-56-59-62-65x3

*2sec pause after sending hips back

"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

12 min time cap. If not completed in cap, score is +1 second for every rep not completed

Scaling

Int: 135/95

Beg: 115/75 or heaviest possible


Tuesday

Warm Up

100m run

20 air squats

100m row

20 sec bar hang

100m run

20 push ups

100m run

10 downward dogs

then, warm up db lunges to workout weight

Wod

Gymnastics Conditioning

On the 2:00 x 5 Rounds
10 Kipping Handstand Push-ups 
50' Front Rack Dumbbell Lunge (50/35)

Score is rounds completed. 1 point for every 5 ft on Lunge

Scale this this with handstand negatives, box mod for HSPUs, or tripod HSPUs.

Beginners may do regular push ups if unsuccessful on other modifications.

Aerobic Capacity

"Fuller Circle"
For Time: 
75/50 Calorie Assault Bike
125 Double-Unders
2000 Meter Row
150 Double-Unders
75/50 Calorie Assault Bike

Beg: 50/25 cal on bike, 125 singles, 1000m row, 150 singles, 50/25 cal on bike


Wednesday

Warm Up

Line Drills

  • 200m row

  • 10 air squats

  • 10 jumping jacks

  • 10 jumping jills

  • 10 punter kicks

  • 20 sec bar hang

  • 20 secs of bar kips

  • 10 strict pull ups or ring rows

Mobility

  • :30 secs at bottom of squat. knees pressed out x 2

  • 1:00 half pigeon pose each leg

Wod

Weightlifting

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

Build to heavy

Conditioning

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups 
10 Front Squats (165/110)
10 Barbell Facing Burpees

Scaling

Int: regular pull ups/jumping pull ups/ ring rows, 135/80 lb barbell

Beg: ring rows/ pull up negatives, 115/55 lb barbell

Thursday

Warm Up

2 Rounds

  • 200m run

  • 20 sec Bar hangs

  • YTWs w/ 5(men) or 2.5(women) lb plate

  • 10 push ups

  • 10 air squats

Wod

Skill Development Day

Ring Skills
Max Ring Muscle-Ups

Once you drop, your reps are finished. You may repeat for a better score if desired.

Scale this movement according to individual skill level. If you don’t have Ring MUs then do Bar MUs, C2B pull ups, pull ups, and so on. If you don’t have a pull up yet, do active bar hang at the bottom for as long as possible. Knuckles should be ON TOP of the bar with shoulders active. NOT A LAZY HANG!! 30 seconds is the goal. Then, chin above bar pull up position, with a 30 second hang goal. Then, do ME ring rows.

Gymnastic Skills Conditioning
AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk

  • 1 rnd of Strict Cindy= 5 strict pull ups, 10 push ups, 15 air squats

Scaling

Int: Jumping pull ups/ring rows, :30 sec handstand hold in place of walk

Beg: Ring Rows, bear crawl in place of handstand walk

Friday

Warm Up

Coaches Creative. Opening Coach(or location’s head coach) will develop warm up based off of the wod. This will become a Friday regular. Have fun with it!

Wod

"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row

Rest 2 Minutes

Scaling

Int: None

Beg: 20 reps on all movements each round, 55/35 barbell, 20/15 cal row, adjust wall ball weight so athlete can get full depth AND hit target. 9 ft target for male and female athletes.



IMG_6934.jpg