Srcf logo

WODs


December 29, 2018 Saturday

Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead Squats

* As a team of 2 complete for time. Alternate work/rest with your partner.


December 28, 2018 Friday

Lifting: Deadlifts and Bent Over Barbell Rows

* DL are Touch and go reps. Alternate sets with bent over row. Use mats for DL.

2015 Masters Qualifier Event 4

* Touch and go DL. Use mats.


December 27, 2018 Thursday

Hang Power Clean & Jerk 2-2-1-1-1

* Use mats.

AMRAP 15 mins: Hang Power Cleans, Pull-ups and Burpees


December 26, 2018 Wednesday

Thruster 3-3-3-3-3

50-35-20: Row, Wall Balls and AbMat Sit-ups


December 22, 2018 Saturday

12 WOD's of Christmas at SRCF!

* Like the song. Start at 1st day of Xmas (SDHP), then 2nd day (Thrusters), 1st day (SDHP), etc.


December 21, 2018 Friday

Weighted Pull-up 2-2-2-2-2

4 RFT: Double Unders, Burpees and Runs


December 20, 2018 Thursday

Shoulder Press: 1 Rep Max

AMRAP 10 mins: Box Jumps, Deadlifts, Handstand Push-ups and Med Ball Cleans

* Use mats, touch and go DL.


December 19, 2018 Wednesday

1 Power Snatch + 2 Overhead Squat 1-1-1-1-1

* Complex: 1 PS + 2 OHS

30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row


December 18, 2018 Tuesday

Bench Press: 3-3-3-3

7 RFT: Power Cleans, Deadlifts and Push-up (hand release)

* Choose a load you can do all PC unbroken, no singles. Use mats.


December 17, 2018 Monday

Back Squat: 7 Rep Max

Tabata - Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push Pres

* Choose load for DB push press. Scale to ring rows. Score is total reps for each exercise (4 scores: air squats, pull-ups, sit-ups, push press)


December 15, 2018 Saturday

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

* As a team of 2 one works, one rests. Share a barbell and a rower.


December 14, 2018 Friday

Lifting: Deadlifts and Bent Over Barbell Rows

* DL are Touch and go reps. Alternate sets with bent over row. Use mats for DL.

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

* Use mats.


December 13, 2018 Thursday

Skill Work: 12 Minutes of practice

AMRAP 20 mins: Rows, Rope Climbs and Burpees


December 12, 2018 Wednesday

Back Squat: 10RM

7 RFT: Back Squats, Box Jumps and Pull-ups


December 11, 2018 Tuesday

Shoulder Press 2-2-2

Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups


December 10, 2018 Monday

Squat Clean 1-1-1-1-1

* Use mats

5 RFT: Hang Squat Cleans and Push-ups


December 08, 2018 Saturday

Team WOD: AMRAP 20 mins: Row, Wall Balls and Sit-ups

* As a team of 2 alternate each exercise.