Tuesday, December 11, 2018

2018-12-12 WOD

Class and Competitors

From CompTrain (2018-12-05), copied here for convenience:

"Rugrats"
Every 4 minutes for 5 rounds, each round for time:
...9 Burpee Box Jump Overs (24/20")
...15 DB Front Squats (2x 50/35#)
...15/12 Calorie Assault Bike
Record slowest round time.



Body Armor (aka Bodybuilding)
3 Giant Sets:
...10 Good Mornings
...20 Box Step-Ups
...30 Glute Bridges
...40 AbMat Sit-Ups

Monday, December 10, 2018

2018-12-11 WOD

Class

Push Jerk
...Heavy 5-4-3-2-1
Record heaviest load.



"Down Time"
AMRAP 7:
...3-6-9-12-etc Deadlifts (135/95#)
...3-6-9-12-etc Hang Power Cleans (135/95#)
...3-6-9-12-etc Push Jerks (135/95#)
Record rounds/reps.



Competitors

From CompTrain (2018-12-04), copied here for convenience:

Gymnastic Conditioning
5 Rounds, In a 90 Second Window:
...20/14 Calorie Row
...Max Handstand Push-ups*
Rest 30 Seconds After Each Round.
*First 3 Rounds Strict. Last 2 Rounds Kipping.
Record total HSPU reps.



Push Jerk
...Heavy 5-4-3-2-1
Record heaviest load.



"Down Time"
AMRAP 7:
...3-6-9-12-etc Deadlifts (135/95#)
...3-6-9-12-etc Hang Power Cleans (135/95#)
...3-6-9-12-etc Push Jerks (135/95#)
Record rounds/reps.

Sunday, December 09, 2018

2018-12-10 WOD

Class

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.



Competitors

From CompTrain (2018-12-03), copied here for convenience:

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



Snatch Complex
5 Sets:
...Power Snatch + Hang Squat Snatch + Squat Snatch
Record heaviest load.



Ring Muscle-Ups
AMRAP 2:
...Max Ring Muscle-ups
Rest 1 Minute
AMRAP 2:
...Max Ring Muscle-ups
Record total reps.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.

2018-12-08 WOD

Competitors

From CompTrain (2018-12-01), copied here for convenience:

Rope Climbs
AMRAP 5:
...Seated L-Sit Legless Rope Climbs
Rest 1 Minute, Then AMRAP 2:
...Rope Climbs
Record total reps.



"Clean House"
5 Rounds:
AMRAP 4:
...400 Meter Run
...1 Round of "Cindy"
...Max Power Snatches (115/80#)
Rest 2 Minutes Between AMRAPs.
Record reps.

Thursday, December 06, 2018

2018-12-07 WOD

Class

Clean and Jerk Complex
5 Sets (Building to a Moderate):
...5-Rep Touch and Go Squat Clean + Split Jerk
Record load.



"Sore Eyes"
AMRAP 20:
...20 Wall Balls (20/14#)
...20 Sumo Deadlift High Pulls (75/55#)
...20 Box Jumps (24/20")
...20 Push Presses (75/55#)
...20/14 Calorie Row
Record rounds/reps.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts. Record load.



Clean and Jerk Complex
5 Sets (Building to a Moderate):
...5-Rep Touch and Go Squat Clean + Split Jerk
Record load.



"Sore Eyes"
AMRAP 20:
...20 Wall Balls (20/14#)
...20 Sumo Deadlift High Pulls (75/55#)
...20 Box Jumps (24/20")
...20 Push Presses (75/55#)
...20/14 Calorie Row
Record rounds/reps.

Wednesday, December 05, 2018

2018-12-06 WOD

Class

"Arm Candy"
6 Rounds:
...21/15 Calorie Bike
...12 Burpees
...100 Meter Farmers Carry (2x 53/35#)
Record time.



Competitors

From CompTrain (DATE), copied here for convenience:

Rest Day

Tuesday, December 04, 2018

2018-12-05 WOD

Class and Competitors

From CompTrain (2018-11-28), copied here for convenience:

In Teams of 3:
AMRAP 7:
...50 Back Squats (155/105#)
...50 Back Squats (185/125#)
...AMRAP Back Squats (225/155#)

Rest 3 Minutes, then
AMRAP 7:
...50 Bench Press (135/95#)
...50 Bench Press (155/105#)
...AMRAP Bench Press (185/135#)

Rest 3 Minutes, then
AMRAP 7:
...50 Deadlifts (185/135#)
...50 Deadlifts (225/155#)
...AMRAP Deadlifts (275/185#)

Record total reps.