WOD 11/17/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Lats
Stretch - Knee-to-Wall, Couch, FOREARMS, Front Rack Rotations
WarmUp4

3 Rounds:
10 Kips, focus on active shoulders and tight hollow/arch body positions
2 wall walks + :20 HSH
10 Walking Good Mornings

A1) Ring Dips 3x12
1min Rest
A2) Rope Climb, Legless if possible
2min Rest


B) For Time:
1,000m Row

2min Rest

3 Rounds:

200m Run
15 UB Thrusters
7 UB T2B

2min Rest

1,000m Row

WOD 11/16/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Knee-to-Wall, Couch, OH Banded Distraction
20 3-points of contact Single-Leg DL w/PVC Pipe
Soldier Kicks
High Knees
Reach+Pull
Butt Kicks
Side Shuffle
Carioca
Alt Side Lunges

2 Rounds:
10 Banded X-Walks
8 Sgl Leg Deadlifts w/light KB
6 Goblet Squats w/:03 Pause
4 KB Snatch


A) Back Squat, 3x12 @65-70% 1RM
:90 Rest

B) 3 RFT:

400m Run
10 Alt KB Snatch @55/35

5min Rest

21-15-9

KBS @55/35
Burpee Box Jumps @24/20
*5 HSPU after each round

Scale:
Weight @35/25

WOD 11/15/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Lats
Stretch - Couch, Knee-to-Wall, OH Banded Distraction
Mobility - :30 each of - Clam Shells, Hip Bridges + Cat/Cow
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-13:00
10min AMRAP:

10/7 Cal Row
10 Scap PullUps
10 DD PushUps
10 Worlds Greatest

1300-28:00
A1) Single-Arm Seated
DB Shoulder Press, 3x12, Build
:30 Rest
A2) UB Set of:
3 Strict C2B
3 Strict PullUps
3 Kipping PullUps
2min Rest

Example Scale:
1-3 C2B
1-3 PullUps
1-3 Kipping PullUps
—OR—
5 Banded C2B Pull-Downs
10 Banded
Pull-Downs
10 Kips

28:00-33:00
WOD SetUp (Foam Roll and Stretch anything that feels tight)

33:00-45:00
B) 3 RFT:
(Max Effort Rounds):

500m Row
100’ Shuttle Run
50’ Bear Crawl
2min Rest BTW Rounds

Active Recovery:
10 Rounds:
5min on Spin Bike, adjust tension every minute until you feel slight resistance
Starting at 5:00
7 Rounds:
:30 Seated Sprint
:30 Climb, turn resistance a full turn from above
:30 Recovery Spin, return resistance to starting tension

WOD 11/14/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, IT Band
Stretch - Worlds Greatest, Forearm, OH Banded Distraction
WarmUp4

20 3-points of contact Single-Leg DL w/PVC Pipe

Then:
3 Rounds:
1min Plank
10 Lateral Step Overs
8 Box Jumps
6 Burpees
25’ Duck Walk


A) Front Rack BB StepUps
3x12 @40-45% 1RM FrSq
:90 Rest

CF Open WOD 11.5
20min AMRAP

5 Power Cleans @145/100
10 T2B
15 Wall Balls @20/14

WOD 11/13/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band,. Upper Back, Lats
Stretch - Forearms, Front Rack Position, Worlds Greatest, Knee-to-Wall
WarmUp4 - BB Complex with Snatch Grip
10 SG Deadlift
10 Hang Snatch
10 OHS
10 BTN Snatch PP or Snatch Balance

0:00-5:00
Finish PreClass Work

5:00-8:00
Whiteboard Discussion

8:00-20:00
3 Rounds:
20/15 Cal Row
5 Strict PullUps
25’ HS Walk
20 Kossack Squat

20:00-32:00
A1) Overhead Squat 3x12 @55-65% 1RM

:30 Rest
A2) Ring PushUps 3x12, BUILD
:90 Rest

32:00-35:00
WOD SetUp

35:00-55:00
B) 4 RFT:

50” Dbl KB/DB Front Rack
Walking Lunges, @55/35
3-5 UB Muscle Ups
50 Double Unders

Scale:
Lunges @35/25
5 Burpee PullUps
100 High Knee or 150 Singles

WOD 11/9/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Hips
Stretch - Worlds Greatest, Knee-to-Wall, Couch
WarmUp4

400m Run/Row
Then

2 Rounds:
10 Banded X-Walks
10 Sgl Leg Deadlifts w/light KB
10 DD PushUps


A1) Front Squat
3x12, BUILD
:30 Rest
A2) Banded Hamstring Curls 3x25
:30 Rest
A3) GHD SitUps 3x12, BUILD
:60 Rest


B) CF OPEN 11.3
5min AMRAP

Squat Clean @165/110
Jerk @165/110
*Squat Clean Thrusters are allowed, bar must return to the floor before each rep

Scale:
Weight @135/85

WOD 11/7/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch - OH Banded Distraction, Banded Hip Distraction, Knee-to-Wall
2 Rounds:
10 Worlds Greatest Stretch
20 Kossack Squats
10 Burpees

20 3-points of contact Single-Leg DL w/PVC Pipe

Then:
3 Rounds w/empty BB of
Instructor Lead Burgener WarmUp
1min break between sets
(focus on form and technique, don't just go through the motion,
focus on each movement as if it was a heavy weight)


A) Hang Squat Snatch + Squat Snatch
12min to tough complex

B) Squat Snatch every :45
w/:02 hold in the bottom (Catch Position of the Snatch)
for 15 reps (12min)

C) Single Leg Romanian Deadlift w/BB

3x12, :30 rest BTW legs, BUILD

D) For Time:
1-mile run

Mobility:
Foam Roll
Shoulder Mobility
Thoracic Spine
Hips
Ankles

WOD 11/6/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch - Knee-to-Wall, OH Banded Distraction
WarmUp1

9min EMOM
M1 - :10-:20 Ring Support
M2 - :10-:20 Full Depth Ring Support
M3 - :10-:30 L-Sit from bar


A1) Push Press
3x12 @75% 1RM
:30 Rest
A2) Single-Arm DB Row, 3x12, BUILD
:90 Rest


B) 8 RFR:
:30 Kipping PullUps
:30 Rest
:30 HSPU
:30 Rest
:30 Double Unders
:30 Rest