Wods

Tuesday December 18, 2018

12/18/2018
Thank you to everyone who came out tonight and showed there support for our awesome community. We can now RUN outside!!

Free Kill Cliff or Fit Aid if you complete today’s WOD. Come on crew... Challenge yourself!
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
1) 100/70 Calorie Row
2) 100 Sit Ups
Rest 2 minutes after this section. Record rounds plus reps.
Metcon (AMRAP - Rounds)
15 Minute EMOM:
1) 15 Alternating DB Snatches, 50/35#
2) 200m run
3) 50 Double Unders
Rest 2 minutes after this section. Record minutes completed successfully.

Scales:
Lighter DB
Fewer double unders or 2:1 single unders
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
1) 100/70 Calorie Assault Bike
2) 100 Russian Twists, 35/25#
Record rounds plus reps.

Scales:
Lighter plate

Monday December 17, 2018

12/17/2018
Please remember that tomorrow's afternoon classes are canceled at 5:30PM and 6:30PM. Also, we really need all the support we can get at the City Hall meeting at 6:00PM.

Vestavia Hills City Hall
1032 Montgomery Hwy, Vestavia Hills, AL 35216
Snatch (1-1-1-1-1)
Take 15-20 Minutes to establish 1RM.
Snatch Cycle Test-In (AMRAP - Rounds and Reps)
9 Minute AMRAP:
1 Snatch, 75/55#
1 Front Squat
100m run
2 Snatches
2 Front Squats
100m run
etc.

Record rounds plus reps.

Masters Rx:
55/35#
Row instead of run

Scales:
65/45# barbell or lighter

Saturday December 15, 2018

12/15/2018
Metcon (Time)
Partner WOD!
For Time:
21-15-9
Thrusters, 95/65#
Pullups
Rest 3:00
21-15-9
Deadlift, 225/155#
HSPU
Rest 3:00
30 Clean and Jerks, 135/95#
Rest 3:00
30 Snatches, 135/95#

Record time to complete.

Scales:
Lighter barbells
Banded pullups or ring rows
Box HSPU, DB press, or pike pushups

Friday December 14, 2018

12/14/2018
3 Position Squat Clean (1-1-1-1-1)
Take 15-20 minutes to establish heavy load.
Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP:
2 Squat Cleans, 95/65#
2 Burpees
4 Squat Cleans
4 Burpees
Continue ascending by 2 each round.

Record rounds plus reps.

Masters:
75/55#

Scales:
Lighter barbell

Thursday December 13, 2018

12/13/2018
Metcon (Time)
5 Rounds For Time:
500m Row
5 Wall Walks
10 Double KB Lunges, 35/26#

Record time to complete.

Competition Standard:
25m Handstand Walk in the place of Wall Walks

Masters:
25m Bear Crawl
26/15# KBs

Scales:
Walks with toes on box or 25m Bear Crawl
Scaled KB weight

Wednesday December 12, 2018

12/12/2018
Weighted Pull-ups (3-3-3-3-3)
Take 15-20 mins to build to a heavy triple.
Metcon (Time)
Chipper! For time:
40 Thrusters, 95/65#
20/14 Calories, Assault Bike
40 Pull-ups
20/14 Calories, Assault Bike
40 MB Sit-ups, 20/14#
20/14 Calories, Assault Bike

Record time to complete.

Competition Standard:
135/95#

Masters:
75/55#
Ring Rows
14/10# MB

Scales:
Lighter bar
Banded pullups or ring rows
14/10# medball or regular situps

Tuesday December 11, 2018

12/11/2018
Metcon (AMRAP - Rounds)
18 Minute EMOM:
1) 8 DB Complexes, 50/35#
2) 30 Double Unders + 5 DB Push Ups
**DB Complex: 1 Deadlift + 1 Hang Power Clean

Record rounds completed.

Masters:
25/15# DBs
50 Single Unders

Scales:
Lighter DBs
Less double unders or 2:1 singles
Pushups from knees

Monday December 10, 2018

12/10/2018
Snatch (5x2 level load)
Level load at 75-80% of 1RM.
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
400m run // 500m row
15 Wall Balls, 20/14#

(Alternate the run and row each round)

Record rounds plus reps.

Masters:
Row
14/10# MB

Scales:
14/10# MB

Saturday December 8, 2018

12/08/2018
Metcon (AMRAP - Rounds and Reps)
Partner WOD!
24 Minute AMRAP:
6 Front Squats, 135/95#
12 Push Jerks
18 T2B
200m Farmer's Carry, 53/35#

Record rounds plus reps.

Scales:
Lighter barbell
Hanging knee raises, V-Ups, Modified V-ups
Lighter kettlebells

Friday December 7, 2018

12/07/2018
Power Clean (5-4-3-2-1)
5 @ 65%, 4 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%

Record your rep at 85%.
Metcon (AMRAP - Rounds)
14 Minute EMOM:
1) 4 Power Cleans @ 75% of 1RM
2) 8 HSPU

Record rounds completed.

Competition Standard:
Strict HSPU

Masters:
DB Press

Scales:
Lower percentage of clean max
Box HSPU, DB Press, Pike Pushups

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