Weekly Wod Preview : December 4th addition


I tested out this workout last week, it was a good mover. The front squats should be moderately heavy but should be done unbroken or at most break up into two sets. Rx’d & ADV have a run, while beefy has a Row. With the open around the corner, I’d like our competitors to get in more rowing. Feel free to mix and match between Rx’d, ADV & Beefy. For example, if you have T2B but want to do Rx’d weight that’s an option for this workout.
4 Rounds
403m Run
10 Single Leg V Ups / Hanging Knee Raises (ADV T2B)
10 Front Squats 115/75 135/95
10 Burpees (ADV: Bar Facing)
4 Rounds
400m Row
15 T2B
12 Front Squats 155/105
9 Bar Facing  Burpees
3 Bar Muscle Ups
Coaches note: Back Squats tomorrow so if you want to minimize squatting, you can opt for Power Clean or Power Snatch for part A. For the AMRAP, be sure to get the rope climb in when you see an opening, don’t wait until the end.
A.) 2 Clean and Jerk OR Snatch Every 90 sec for 12 minutes
12 minute AMRAP
20 Wall Balls (25)
12 Box Jump Overs (15)
10 Hang Power Cleans 95/65 115/75 135/95
Rx’d: 2 Rope Climbs @ some point
ADV : 3 Rope Climbs @ some point
Beefy: 2 Regional + 1 Regular @ some point
I wanted to do the TT first so there is no sandbagging on the squats!  Also, I find a good TT run gets the legs ready for squatting. Part C.) should be quick. For those that are still working on pull ups, you can either scale down the reps or opt for ring rows. Let us know if you need scaling options!
*28 Minute Clock for A & B
A.)  800m Run TT
B.)  Back Squat
3-3-3-3 *Ascending
Pull Ups
Air Squats
Pull Ups
Jumping Air Squats
Pull Ups
*compare Oct 3 – Throwing it back to DJ’s B day WOD. Do your best to be consistent on each round. Don’t go out to hot that first round.

“DJ Marshmello”

3 rounds, each round for time, of:
Run, 200 m
15 Kettlebell Swings
10 Burpees
15 Kettlebell Swings
Run, 200 m

Rest 3 mins between each round.

RxD: 53/35
Adv: 70/44 15 Burpees
Beef: 20 KB Swings at 70/53 20 Burpees

The lunges are alternating, you can choose between front or back rack for Rx’d & ADV. Beefy folks, you’re using DBs so we will stick with the open standard for lunging with DBs. I tested out the Beefy option on this one as well. The Row at the end is super spicy! The double unders should take no more than 45 seconds so scale accordingly if you have an iffy relationship with them.
Rx’d: AMRAP in 18 Minutes:
Buy in 400m Row
10 Lunges 75/55
8 Pull Ups or Ring Rows
6 Shoulder to Overhead
20 Double Unders
ADV: AMRAP in 18 Minutes:
10 Lunges 95/65
8 Chest to Bar PU
6 Shoulder to Overhead
30 Double Unders
*@minute 8:00 Row 500m
Beefy: AMRAP in 18 Minutes:
10 DB Lunges 55/35
8 Chest to Bar PU
6 Shoulder to Overhead
40 Double Unders
*cash out with 500m Row before time is up
**cannot return to workout after Row
Saturday (8:00am Class Only!!)
Fight Gone Bad Style. I would break the push ups up early. Pander to the power clean weight selection, the deadlifts will be light relative to the power cleans. Consistency is key on FGB, I like to keep track of each movement ever round to see how I compare.
FGB Style
3 Rounds : 1 minute at each station
Push Up
Deadlift  95/65 115/75 135/95 155/105
Sit up (ADV + Beefy T2B)
Power Clean
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