WOD - 12/30/15

Wednesday

New Year's Week Schedule

Monday, December 28th - Wednesday, December 30th: Normal Schedule

Thursday, December 31st: 8:30 a.m. Class ONLY

Friday, January 1st: 8:30 a.m. Class ONLY

Saturday, January 2nd: 9:00 a.m. Class

Skill: Thrusters

Strength: Snatch 80-90% 3x2

  • Clean 80-90% 3x2

WOD: 7 min. AMRAP

  • 9 Pull-ups

  • 7 Power Cleans (75/55)

  • 5 Thrusters

Post Workout: 3 Rounds

  • 12 GHD sit-ups

  • 8 GHD hip extension

Challenge of the Week: Work on a minimum of 4 Mobility WOD drills for thoracic spine and hips.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x100m farmer carry (choose a challenging weight to carry, while maintaining good posture)

  • 3x5 chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension.)

  • 3x10 barbell bicep curls (every rep should be controlled but difficult)

  • 3x30-45 sec. L-sit hold

ANNOUNCEMENT: Starting Friday, October 16th, we will do SWIM WODs EVERY OTHER Friday since the bubble will be going on! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!