12/18 Team WOD

Skill: Rope Climb

Conditioner: 20 Min AMRAP
-1 Rope Climb
-10 Deadlifts (225,135)
-1 Rope Climb
-15 Partner Sit-Ups (interlocked arms)
-1 Rope Climb
-20 Burpees
-1 Rope Climb
-25 WallBalls

(*Only one rope climb per team, not 1 rope climb each, so 4 total climbs per round)

 

12/16 WOD

 

Strength: Pendlay Row – 5×6
*The key is to keep your lower back at the same angle and explosively pull the bar into your upper abs. DO NOT raise your chest! Drop weight if your chest comes up throughout the lift…

Conditioner: For Time 10,9,8,7,6,5,4,3,2,1
-Box Jumps (24,20)
-KB Swings (Blue,Red)
-Pull-Ups

Extra Credit: 3 Rounds
-20 Hollow Rocks
-20 Arch Rocks
-20 Russian Twists

 

 

12/15 WOD

Strength: 1RM Clean & Jerk – 10 Sets, Every 2 Mins complete 1 Clean and Jerk for 20 Mins
*If you miss the jerk continue with just the clean
1)50%, 2)60%, 3)65%, 4)75%, 5)85%, 6)90%, 7)93%, 8)97%, 9)102%+, 10)105%+

Conditioner: 5 rounds
250m row sprint

15 wall balls

1 minute rest between rounds

- if you cannot conduct 15 wall balls unbroken after row, scale down to maintain and unbroken set only

 

12/13 WOD

6 Min AMRAP
-8 Power Cleans (135,95)
-8 Box Jumps (24,20)
-8 Burpees

3 Mins Rest, then…

5 Min AMRAP
-8 Power Cleans (115,75)
-8 Step Ups (24,20) (4 on each leg)
-8 Burpees

-2 Mins Rest, then…

4 Min AMRAP
-8 Power Cleans (95,65)
-8 Bar Hops
-8 Burpees

 

12/11 WOD

 

Strength: Clean Pulls – 5×3 
Load as follows…
Set 1 – 95% of 1RM Clean
Set 2 – 100% of 1RM Clean
Set 3 – 105% of 1RM Clean
Set 4 – 110% of 1RM Clean
Set 5 – 115% of 1RM Clean
-Focus on hitting all the correct positions and finish with a very dynamic “Pop and Shrug”
-Drop the bar and reset after each rep.

 

Conditioner: 15 Min AMRAP – Teams of 2
-6 Strict Pull Ups
-6 Box Jumps (30″,24″)
-6 Toes to Bar
-50 ft. Farmers Carry for each athlete

 

12/9 WOD

Strength: 6×2 – One and a Quarter Front Squats

Perform the eccentric portion of the squat. Recover only partially (slightly above parallel), return to the bottom, then recover with speed fully to standing. Maintain tension on the legs throughout the movement.

Between Sets – Tempo Ring Rows – 3-0-X-3

Conditioner: Against a 12 Min Running Clock you will perform…
-500m Row
then, with the remaining time in the 12 Mins you will perform an AMRAP of…
-1 rope climb
-10 KB swings (blue red)
-10 pull ups
-10 butterfly sit-ups

 

12/8 WOD

Skill: Hang Clean + Clean & Jerk

Power: Every 2 Mins for 20 Mins Complete 1 Hang Clean + 1 Clean & Jerk
Get heavier than last week and build in weight over the 20mins

Conditioner: “LumberJack Games 2014 WOD 2″
6 Rounds, 1 Min Work / 1 Min Rest
-10 Burpee Over Bar then with the time left over in the minute complete an AMRAP of Power Cleans from the ground (135,95)
(*Note that RX Weights from the competition were (185,125) if anyone feels so inclined)

 

12/6 WOD

Plyometric: Ladder Drills

Conditioner: “The Chief” 5 Rounds

3 Min AMRAP
-3 Power Cleans (135,95)
-6 Push-ups
-9 Air Squats

-Rest 1 minute between each AMRAP

*Complete as many rounds as possible in each round. Partial Rounds do not count, start from the beginning when starting a new Round. Your score is your total number of completed rounds over the five cycles.

 

 

12/4 WOD

Strength: Clean Pulls – 5×3 
Load as follows…
Set 1 – 90% of 1RM Clean
Set 2 – 95% of 1RM Clean
Set 3 – 100% of 1RM Clean
Set 4 – 105% of 1RM Clean
Set 5 – 110% of 1RM Clean
-Focus on hitting all the correct positions and finish with a very dynamic “Pop and Shrug”
-Drop the bar and reset after each rep.

Conditioner: Team of 2
5 Min AMRAP
Partner 1 – Deadlift Hold (225,135)
Partner 2 – 3 Strict Pullups
*Must Switch Partners after every 3 Pull-Ups

1 Min to change weight, then…

4 Min AMRAP
Partner 1 – Front Rack Hold (135,95)
Partner 2 – 3 Muscle Ups or 6 RIng Rows
*Must Switch Partners after every 3 MU’s or RR’s

1 Min Rest, then…

5 Min AMRAP
Partner 1 – KB Swings (Blue,Red)
Partner 2 – Row 250m or Airdyne 35 Cals
*Must Switch Partners after every 250m or 35cal