Saturday, 16 January WOD

PARTNER WOD – GZ Special

Warm up: 10 minutes

METCON: For time Rx (Scaled)

  • 15 muscle ups (15 chest 2 bar)
  • 150 double unders (150 single unders)
  • 12 muscle ups (12 chest 2 bar)
  • 120 double unders (120 singles unders)
  • 9 muscle ups (9 Chest 2 bar)
  • 90 double unders (90 singles)
  • – rest 5:00 min –
  • 15 Overhead Squats 135/95 (15 Front Squats 135/95)
  • 30 GHD Sit-ups (30 Toes 2 bar)
  • 12 Overhead Squats 135/95 (12 Front Squats 135/95)
  • 24 GHD Sit-ups (24 Toes 2 bar)
  • 9 Overhead Squats 135/95 (9 Front Squats 135/95)
  • – rest 5:00 min –
  • 24 Muscle up (24 chest 2 bar)
  • 240 Double unders (240 singles)
  • 24 Overhead Squats 135/95 (24 Front Squat 135/95)
  • 48 GHD sit-ups ( 48 toes 2 bar)

Friday, 15 January WOD

Warm Up: 10 minutes

Strength: Dead Lift

Every 2 – 3 Minutes for 5 rounds               (maintain good form)

10 – 8 – 6 – 4 – 2 descending reps

x Deadlifts                 (185# / 135#)   –  athlete may go heavier

Metcon:          6 rounds for time:

10 x Alternating Overhead Dumbbell Lunges         (50# / 35#)

10 x Alternating Dumbbell Snatch                              (50# / 35#)

Thursday, 14 January WOD

Warm Up: 10 Minutes

Strength/Skill                       

50 Hand Release Push ups for time

METCON:  The following for time:

Buy in x 100 Air Squats                  (good form and depth) then,

5 Rounds                 

                        10 x Pull Ups

                        10 x Push Ups

                        20 x ABMAT Sit ups

                        10 x Clean and Jerks          (95# / 65#)

Buy out x 100 Air Squats             (good form and depth)

Wednesday, 13 January WOD

0530

Warm up: 10 minutes

Strength/Skill: Sprint

800 Meter Run for Time

Metcon: For Time:

Metcon:          For Time:

15 – 12 – 9 Reps                

            Push Press               (95# / 65#)    

            Box Jumps                (24” / 20”)      The

15 – 12 – 9 Reps

            Front Squats             (95# / 65#)

            Burpees over Bar

1730 Olympic Weight Lifting Seminar

Tuesday, 12 January WOD

Warm up: 10 minutes

Strength/Skill

10 Rounds 

1 x Lateral Jumps                (establish total distance, average, and single best)       

Metcon:

25 Minute AMRAP:              

            10 x Kettle Bell Swings       (53# / 35#)

            10 x Squat Jumps

            10 x Toes 2 Bar

Olympic Lifting Seminar this Wednesday at 1730!!!

Please arrive 15 minutes early to warm up.

Monday, 11 January WOD

Warm up: 5 Minutes of Double Under Practice then,

100 Double Unders for time           (200 Singles)

Strength/Skill: Hang Power Clean

5 x 3 Hang Power Clean (athlete picks load) ( SETS X REPS)

Metcon: 

4 Rounds for Time:                       

200 Meter Run         (250 Meter Row)

6 x Power Cleans     (135# / 95#)

6 x Thrusters             (135# / 95#)

6 x Deadlifts              (135# / 95#)

Thursday, 7 January WOD

Warm Up: 10 minutes

Strength/Skill

5 minutes Double-Under Practice

3 minutes to establish Maximum Unbroken set of DU

Metcon:   5 rounds for time:                       

10 – 8 – 6 – 4 – 2 Descending Reps

Devil Press                (50# / 35#)

Dumbbell Deadlift    (50# / 35#)

Knees to Elbows

Wednesday, 6 January WOD

Warm up: 10 minutes

Strength/Skill :          Score is for each run

400 Meter Run – for time

Walk 200 Meters, then

400 Meter Run – for time

Metcon:          5 Rounds for time

200 Meter Medball Carry                (20# / 14#)

15 x Wall Ball Shots            (20# / 14#)

15 x Medball Burpees         (20# / 14#)

20 x Medball Cleans + over the shoulder Drops            (20# / 14#)