13.12.18

WOD
0-30 ## WARM UP
30-60 ## WOD

## WOD ON A RUNNING CLOCK
0-12 – JOKER
12-17 – REST (ALLIR)
17-29 – FURIOUS

Joker (Time)
For Time / Time cap 12 min:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts 100/70

## REST 5 MIN – CHANGE WEIGHTS ###

Sc1: 85/55
Sc2: 70/40
Rx+: 120/90

Furious (Time)
3 Rounds / Time Cap 12 Min:
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1 – 85/55
Round 2 – 70/45
Round 3 – 60/40

Sc1:
Round 1 – 70/45
Round 2 – 60/40
Round 3 – 50/35

Sc2:
Round 1 – 60/40
Round 2 – 50/35
Round 3 – 40/25

Rx+
Round 1 – 100/70
Round 2 – 90/60
Round 3 – 80/50

COACH’S NOTES
Joker
Some sets to consider cutting in half are rounds 10 through 6. A quick, planned break is better than a prolonged, unplanned rest. While unbroken sets are impressive, they are not suggested, especially on the toes to bar, which tend to fatigue more quickly than deadlifts.
Don’t confuse hard work for unbroken sets. Taking a quick break before you feel like you need to will allow for much shorter rest times and better overall scores.

## 5 MIN REST

Barbell Cycling
This is three-rounds in succession, all for a single time. Changing weights on a single barbell as we move through the rounds, we start with our heaviest load, and finish with our lightest.

Stimulus wise, we are looking for the following:
Round 1 – A load we can "touch and go" for 5+ repetitions when fresh.
Round 2 – A load we can "touch and go" for 7+ repetitions when fresh.
Round 3 – A load we can "touch and go" for 10+ repetitions when fresh.

WOD WARM UP
## Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Banded Lat Stretch: 1 Minute Each Side
## Couch Stretch: 1 Minute Each Side

5 Tall Clean
5 Push Press
x2

5 Power Clean
5 Front Squats
5 Push Jerk
x2

Partner Up:
10 Reps Each of PVC Toes to Bar (https://www.youtube.com/watch?v=q8JeVNzjtT4&feature=youtu.be)
– – – – – – – – – – – – – –
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar

## 1 Round
1-2-3: Toes to Bar
3-2-1: Deadlifts
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – – –
## 1 Round
1-2-3: Toes to Bar
3-2-1: Deadlifts

CategoryWOD