WOD

Thursday 12-18-14

**SSA will be closed 12/22 - 12/26**

 

We will be offering classes on both Saturdays and Sundays before and after. 12/20 & 21 and 12/27 & 28. Saturdays will be normal class times 9am and 10am. Sundays we will be offering a noon and 1pm class.

 

Warm Up:  Wendler’s 5-3-1 Strength Workout

Bench Press 75% x 5, 85% x 3, 95% x 1+

Skill

Shoulder to Overhead/WOD Strategy

WOD:  For Time:
100 Shoulder to Overhead (115/75)

*20 Double Unders every time the bar drops

After Bash

500 m Row Time Trial

Travel WOD:

For Time:

100 Dumbbell Shoulder to Overhead

*10 Tuck Jumps every time the Dumbbells drop

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Wednesday 12-17-14

**SSA will be closed 12/22 - 12/26**

We will be offering classes on both Saturdays and Sundays before and after. 12/20 & 21 and 12/27 & 28. Saturdays will be normal class times 9am and 10am. Sundays we will be offering a noon and 1pm class

 

Warm Up:

Wendler’s 5-3-1 Strength Workout

Power Clean 75% x 5, 85% x 3, 95% x 1+

Skill:  Hang Squat Snatch

WOD:  As Many Reps as Possible in 8 Minutes of:
Hang Squat Snatch (95/65)
Box Jump Overs (24”/20”)

*In an Ascending Ladder for 8 Minutes:
1 Hang Squat Snatch, 1 Box Jump Over, 2, 2, 3, 3, etc.

After Bash: For Quality:
Snatch Balance
30 Reps (45/35)

Travel WOD: As Many Reps as Possible in 8 Minutes of:
One arm alternating Dumbbell Hang Squat Snatches
Object Jump Overs (Find an Object, Jump Over It)

*In an Ascending Ladder for 8 Minutes:
1 Dumbbell Snatch, 1 Jump Over, 2, 2, 3, 3 etc

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Tuesday 12-16-14

**SSA will be closed 12/22 - 12/26**

 

We will be offering classes on both Saturdays and Sundays before and after. 12/20 & 21 and 12/27 & 28. Saturdays will be normal class times 9am and 10am. Sundays we will be offering a noon and 1pm class.

 

Warm Up:  Wendler’s 5-3-1 Strength Workout

Strict Press 75% x 5, 85% x 3, 95% x 1+

Skill:GHD

WOD:  10 Wall Climbs (Noes and Toes)
25 GHDS
8 Wall Climbs
20 GHDS
6 Wall Climbs
15 GHDS
4 Wall Climbs
10 GHDS
2 Wall Climbs

After Bash:  20 Jumps from Knees (Land on feet), Scale Up: Knees to Box or Plate Jump

Travel WOD:  10 wall climbs (Noes and Toes)
30 Dumbbell Weighted Sit-Ups / 8 wall climbs
25 Dumbbell Weighted Sit-Ups / 6 wall climbs
20 Dumbbell Weighted Sit-Ups / 4 wall climbs
15 Dumbbell Weighted Sit-Ups / 2 wall climbs

Monday 12-15-14

**SSA will be closed 12/22 - 12/26**

We will be offering classes on both Saturdays and Sundays before and after. 12/20 & 21 and 12/27 & 28. Saturdays will be normal class times 9am and 10am. Sundays we will be offering a noon and 1pm class.

    

Warm Up:  Wendler’s 5-3-1 Strength Workout

Back Squat 75% x 5, 85% x 3, 95% x 1+

Skill:  Goblet Squat

WOD:  For Time:  50 Goblet Squats (53/35)
50 Pull Ups
50 Goblet Squats (53/35)

After Bash:  100 Partner Plank High Fives
Run Stairs Together x 3
50 Partner Plank High Fives

Travel WOD:For Time:  50 Goblet Squats (Holding Dumbbell)
50 Seated Rows
50 Goblet Squats

Saturday 12-13-14

 

**SSA will be closed 12/22 - 12/26**

We will be offering classes on both Saturdays and Sundays before and after. 12/20 & 21 and 12/27 & 28. Saturdays will be normal class times 9am and 10am. Sundays we will be offering a noon and 1pm class.

Warm Up

Coach’s Choice

Skill:

Technique in Each Movement

WOD:“Filthy Fifty”
50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell Swings (35)
50 Walking lunges
50 Knees to Elbow
50 Push Press (45)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

After Bash:  Recover

Travel WOD:

 

“Filthy fifty”
50 Jumps to an Object
50 Jumps to a Target
50 Dumbbell Swings
50 Walking Lunges
50 Dragon Flags (google it)
50 Dumbbell Shoulder to Overhead
50 Supermans
50 Squat Jumps
50 Burpees
50 Tuck Jumps

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