Vigor CrossFit WODs 12.28.2015-1.2.2016

12/28

Warmup
4 minute Tabata of airsquats and low box jumps
line work

Strength
Back squat
Warm up to 75%
2×2 at 75%
2×2 at 85%
1×1 at 95%
Find max
Then accumulate 3 minutes of wall sits

WOD
10 min AMRAP
5 Russian KB swings 32/24
10 Front Squats at 115/85
15 Double Unders

Extra
3×20 Reverse hypers

12/29
29-Dec
Warmup
8 minutes
3 minutes of Jump Rope
Coaches choice
Line work

WOD 1
5 min cap
30 pull ups for time

WOD 2
12 min EMOM
ODD – 4 M up
EVEN – 16 box jump

WOD 3
Death by Burpee 10 min
2,4,6,8,etc

Group mobility

12/30
Warm up
1 min double unders
then 4 min AMRAP
5 Push up
10 PVC pass thru
15 banded GM

Strength
Bench Press
5X3 @ 85%
Then
1X max reps at 50%

WOD
100 Double under or 200 single
80 push up
60 KB swing 24/16
40 Box jump over
20 Thruster 115/85
10 TGU 24/16

31-Dec
Warmup
5 minute EMOM
4 Shuttles
then
Line work
Burgener
warmup

Strength
Snatch Complex
(1 Snatch + 2 OHS)
7×3 at 65%

WOD
21-15-9 For time
Power Cleans
(155/115,135/95, 115/75)
Box Jumps
(24/20)

1-Jan
Warmup
Line work
then
Partner Wallball Warmup
30 total reps for each
Chest pass
Bounce Pass
Wall balls

WOD
20:16 minute Partner AMRAP Split Reps evenly
N :20 sec HaNdstand hold(both) 20
E Knees to Elbow 16
W Wall ball 20/14 20
Y Hand Release Pushups 16
E Front Rack LungEs 95/65 20
A Toes 2 BAr 16
R BuRpees 20
S PistolS 16

2-Jan
Warm up
Line work

WOD
Holleyman
40 RFT with a partner
5 Wall Balls 20/14
3 Handstand Pushups
1 Deadlift at 315/225 or 1 Power clean 225/155

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