WOD Overview 12/18/17

B.)
12 Minute Cap
For time or AMREP:
20 Cal Row, Bike, or Ski
15 DB Snatches 40-45/25-30 (ADV: Alternating 50/35)
20 Goblet Squats w/DB (ADV: Alternating Pistols)
15 DB Snatches
20 Goblet Squats w/DB (ADV: Pistols)
15 DB Snatches

BEEF:
12 Minute Cap
For Time or AMREP
25 Power Snatches 75/55
25 OHS 75/55
25 Calorie Row
25 OHS 75/55
25 Power Snatches 75/55
*3 Burpees EMOM starting at 0:00

TUESDAY
Another one of these triple couplets for you. I like this format as it allows you to move focused though a series of movements with intensity and getting a fresh start with each new couplet. Give yourself a 1-1:30 time limit on your double unders. The weight on cleans should be something you could link in 2 sets or do quick singles. Feel free to mix and match the skills based on your abilities to make them challenging but continuously moving through the work.ADV+BEEF, start with bottom couplet, then middle, then finish with PC+DU

3 Rounds
10 Power Cleans 95/65, 115/75, BEEF: 135/95 (BISON: 15 Reps @135/95)
20 Double Unders (ADV: 40 DU) (BEEF: 60)

3 Rounds
1 Rope Climb (ADV: 2 regular or 1 legless) (Beef: 2 Regional) (Bison: 2 regional unknotted)
200m Run

3 Rounds
15 Cal Row (ADV: 20) (BEEF: 25)
15 Wall Balls (ADV: 20) (BEEF: 25)

WEDNESDAY
Part A is really an activation/warmup and chance to get some strict gymnastics in. Part B, is a retest from April 24 2017. The only addition I made was a Bison option with a little bit heavier of a deadlift. For many this is a running workout as the run will probably take the longest. If this is you, move at a pace inside knowing you can still get out and have a decent run time. If deadlifts really jack your heart rate up, break them up into manageable short sets. I remember going into this one with the mindset of 3 sets on deads every round and it was just enough to keep my lungs and heart rate at bay. Another one to mix and match based on your abilities but most all the movements should be done in no more than 3 sets.

A.)
Alternating EMOM for 6 Minutes
– STRICT GOAT: Pullup/Pushups/HSPU/Ring Dips/Rows
– :30 sec hollow hold:

B.)

THURSDAY

FRIDAY
As a quick note, this is a 20 minute workout for Rx’d and 15 minutes for ADV+BEEF. For rx’d, the the weight on the shoulder to overhead and lunges should be something you can do unbroken. The 70m run will serve as a break from the bar, but given that the weight is light, they will add up and for sure be factor. If you are an regular advanced goer, this is a good workout to do rx’d if you are in want or need the longer grinder workout. For other ADV+Beef competitors, I wanted a chance to work the row in an AMRAP format. We’ve gotten accustomed to the chill rowing “buy in” and wanted to elicit more rowing stamina in wods. The weight should be something you can do unbroken or maybe one short break on STO.

“Burnt Sienna”
Rx’d
20 Minute Clock
1000/750m Row or Ski or 4/3k Bike Buy in:
——-
AMRAP in time remaining:
10 Shoulder to Overhead 75/55
10 Barbell Lunges 75/55
70m Run

ADV+BEEF: Starting at 5:00 mark, no buy in.
15 Minute AMRAP:

12 Shoulder to Overhead 95/65115/75
12 Barbell Lunges 95/65 115/75
12 Calorie Row

SATURDAY
If you are a solid runner, go for the ADV running options. There are a couple incentives for pushing on this workout, you have the time cap on each AMRAP, the short reps schemes, as well as the 2 minute rest to allow recovery. Mix and match to abilities but something you can do unbroken. All this leads to a fun, old-fashion, family Christmas blowout. You will start the AMRAP where you left off for a total of one scored AMRAP so be sure to keep your EGG-noggin in the game on this one (SETH).

SUNDAY
NO CLASS