12.16.17 'The Sandlot'

Make up Strength/Skill WOD The Sandlot Teams of 3 Total 21 rounds- relay style 10 Sandbag front rack lunges (5 each side) 10 Sandbag ground to shoulder (alt. sides) 20 Lateral hops over sandbag 200m Row

12.15.17

Warm Up 1:00 Slow Bike or Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS- platter position :30s second Samson Stretch each side

all done with an empty barbell

1:00 Moderate Bike or Row 5 Stiff-Legged Deadlifts

5 Muscle cleans

5 Strict presses

5 Kip Swings

30s Moderate Bike or Row 5 Behind the Neck Snatch Grip Presses

5 Power cleans or power snatchs

3-5 Kipping pull ups

Pistol Warm Up 10 reps starting with the foot behind and moving it closer on each rep so that the last rep has the foot wrapped behind the opposite ankle. 10 reps candlestick roll out to both legs or one leg 10 reps (5 each side) sitting on a box and standing out of the pistol- no rolling forward 10 reps (5 each side) stand on the side of the box and lower into a pistol

Barbell Warm Up 5:00 for Ground to overhead movement (clean & jerk or snatches)

WOD 5,4,3,2,1 Ground to overhead 10 C2B pull ups- sub pull ups or sub ring rows 10 Pistols- alternating sides (5 each side)

RX mens- 135/155/175/195/215 womens- 95/105/115/125/135 Scaled mens- 105/125/145/165/185 womens- 75/85/95/105/115

12.14.17

Warm Up:400m row or bike

1:00 jump rope

:30 mini-band monster walk

1:00 jumping jacks

:30 banded glute bridges

:30 clam shells

Barbell Warmup – Snatch Variation 5 Good Mornings 5 Back Squats 5 Snatch Grip Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats

then... Empty barbell 3 reps tall snatch 5 Kip Swings + 2-3 Kipping Pull-Ups 3 reps snatch press from behind the neck 5 Ring dips

3 reps OHS 1-3 strict pull ups or HSPU

Skill: snatch balance 3 sets of 3 reps @ 50%-60%-70%

WOD 14:00 E2M (7 sets) 1 x snatch complex + 2 muscle ups or 2 strict c2b/pull ups or strict HSPU

Complex= hang power snatch + OHS + squat snatch

Round #1 (On the 0:00) 1 Snatch Complex @ 65% of 1RM Snatch + 2 Gymnastics movements

Round #2 (On the 2:00) 1 Snatch Complex @ 69% of 1RM Snatch + 2Gymnastics movements

Round #3 (On the 4:00) 1 Snatch Complex @ 72% of 1RM Snatch + 2 Gymnastics movements

Round #4 (On the 6:00) 1 Snatch Complex @ 75% of 1RM Snatch + 2Gymnastics movements

Rounds #5, 6, and 7 (On the 8:00, 10:00 and 12:00) Either hold across at the snatch weight, or continue to build as you see fit to a heavy complex for the day.

12.13.17 '12 Days of Christmas'

12 Days of Christmas WODjust like the song, on the first day of Christmas my true love gave to me, a Deadlift on the second day of Christmas my true love gave to me, 2 ring dips/muscle ups and 1 Deadlift on the third day of Christmas my true love gave to me, 3 DB thrusters, 2 ring dip/mu and 1 Deadlift....

For Time- time cap is class time Day 1- Deadlift 225/185 Day 2- Ring dips or muscle ups Day 3- DB thrusters 50/35 35/20 Day 4- Burpees Day 5- Box jumps 24/20" Day 6- Sit ups Day 7- Wall balls 20/14 Day 8- DB snatches 50/35 35/20 Day 9- KB swings 72/53 Day 10- DB walking lunges (5 each leg- DB farmer carry) 50/35 35/20 Day 11- TTB Day 12- Cartwheels :)

12.12.17 'Jackie'

Warm Up:Dynamic warm up of lengths of 1. walking lunges with arms overhead- forward and reverse lunges 2. figure 4 squat- ankle over the knee and squat down. take a step forward and repeat 3. Cossack lunge 4. inchworm with a hollow position and push up 5. walk on toes/ walk on heels 6. shuffle 7. skip 8. leg swings

Mobility for squats banded hip flexor stretch x :60 each side banded dead bug hold x 1:00 - put mini-band around the knee banded clam shell hold x :40 each side banded monster walks x 16 steps each direction banded lateral walks x 16 steps each direction

Skill: Back squats 5 reps @ 65% 3 reps @75% 1 rep @ 80% then... 6:00 E2M 2 reps back squat @ 80-85%

WOD 'Jackie' For Time 1000m row 50 reps thrusters 45/35 30 reps pull ups

Post WOD: abs :15 hollow hold 15 abmat sit ups :10 hollow hold Rest :40 Complete 3 rounds

12.11.17

Warm Up:Coach led dynamic warm up jog in a circle changing movements as you jog 1. arm swings 2. high knees 3. butt kicks 4. shuffle 5. grapevines 6. skip Line Drills:inchworm with hollow position push up

straddle inchworm- move weight mostly to shoulders and then toe tap or toe drag up to your hands bear walk- hide ears with arms crab walk both directions lunge with arms OH Walk on toes/ heels

Mobility: partner shoulder stretch x :20 each person- on person sits on the floor, legs extended and arms extended overhead. Another person slides arms through their partners extended arms and around to their shoulder blades. Hands should rest on shoulders with fingers down and palms in. Squeeze the arms and pull slightly up while pushing into the shoulder.

Clean Warm Up

5 clean grip RDLs 5 clean high pulls 5 muscle cleans 5 front squats 5 clean grip push press 5 tall cleans 5 hang power cleans 5 cleans below the knee

Skill: Clean complex Clean pull + Clean + 2 reps Jerk set 1-2 @ 70% set 3-5 @ 75% set 6-7 @ 80% set 8 @ 85%

Skill: Gymnastics Complex from a box (scale to a plate) perform 1 rep pike hspu + 1 rep shoulder tap each side + 1 rep decline push up Keep adding a rep each round until failure. No rest between rounds

WOD: 8:00 AMRAP 8 HSPU sub piked from a box 10 SDLHP with KB 72/53 12 Wall balls 20/14 to 10' target

12.09.17 Ugly Sweater WOD

Come WOD with your ugly sweater today!  TTCF car window sticker given to anyone wearing an ugly sweater!  

Ugly Sweater WOD

For Time: 15 Squat cleans 115/75 95/65 75/55 30/25/20 TTB 30/25/20 Box jumps 15 HSPU- sub piked from the floor or box 30/25/20 Push press 115/75 95/65 75/55 30 DUs x 3 singles 15 Thrusters 115/75 95/65 75/55 30 /25/20 Pull ups- ring rows 30/25/20 Burpees 100/75/50 Walking lunges- no weight