WOD: Thursday, December 18, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds

  • 30s Hollow Body
  • 30s Superman
  • 15 Hollow Body Rocks
  • 15 Supermans

(D) Ring Row, Pull-Up, Dip Warm Up

(E) 30 Muscle Ups for Time (18 min time cap)

Scale (1): 10 Rounds of

  • 5 C2B Pull-Ups
  • 3 Ring Dips

Scale (2): 10 Rounds of

  • 5 Pull-Ups
  • 3 Dips

Scale (3): 10 Rounds

  • 10 Sumo Deadlift High Pulls 1.5/1.25
  • 6 Parallette Dips (Heels on ground)

Use remaining class time to do as much of the following upstairs:

(F) Bicep Curls: Warm Up, then 4x3-5 Reps, Heavy

(G) Zottman Curls 3x8-12, 2x Max Out, Light, to Medium Light Weight ... Alternate with 3x8-12 Tricep Extension Using Same/Close to Same weight

The Carmen Brothers. Album Cover. Photo by Rafael Vega

The Carmen Brothers. Album Cover. Photo by Rafael Vega

WOD: Wednesday, December 17, 2014

(A) Soft Tissue Work (7 min)

(B) GymNASTY mobility

(C) Barbell C&J Warm Up: Press x5, Behind Neck Snatch Grip Press x5, Back
Squat x5, Front Squat, Overhead Squat x5, Muscle Snatch x5, Clean and Jerk x5

(D) Complex I: 2(1 Cleans + 1 Jerk), 2@60%, 3x2@70%, 2@80%

(E) Clean and Jerk 3@ 85%

(F) Front Squat 2-2-2-2-2

Bill. That plank hurt so good. Photo by Rafael Vega

WOD and Weekly Preview: Tuesday, December 16, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds/Warm Up WOD

(D) Turkish Get Ups

(E) Tabata Ring Rows alt. with Sumo Deadlift High Pulls

(F) Tabata Handstand Push Ups alt. with Burpees

(G) 800m Run/Jog

(H) For Time

4 Rounds of
200m Run
20 Russian Swings
15 American Swings
10 Push Ups
... a 1 minute plank hold after the last round of push ups is completed

Q4, Week 12

WOD: Monday, December 15, 2014

(A) GymNASTY mobility

(B) Barbell Snatch Warm Up: Press x5, Behind Neck Snatch Grip Press x5, Back Squat x5, Front Squat, Overhead Squat x5, Muscle Snatches x5, Snatch x5

(C) Snatch Triples 3x3 @ 60%; 2x3 @75%, 2x2 @ 80%

(D) Snatch Singles 2x1 @ 80%, 90%

(E) Back Squat 4-4-3-3--2-1

Bro Time:

3x10 GHD 3 second pause Sit Ups (start and finish on horizontal plane; pause it n horizontal plane), alternating with 3x10 Weighted 3 second pause Back Extensions

5x7 Snatch Grip behind the neck Press