BTC WOD 18.12.31

BTC WOD 18.12.31

Date: 181231 Monday

New Year’s Eve Gym Schedule

5:45, 9:00, Open Gym and 12:00 Classes Only

W.O.D.

Complete 2018 Repetitions For Time

Athletes may choose the movements they wish to perform in order to complete a total of 2018 repetitions.  The movements may be completed in any order.  Athletes may choose to perform any of the movements listed.  Plan ahead.   – Coach Cliff

As always, scale movements and weight accordingly.  Example: Pull Ups, Sc Jumping Pull Ups 1=1.

Have fun welcoming in the New Year!  Plan with your Coach if you have any questions or scaling needs.  Time cap is before class ends.

  • Rowing 1m = 1 rep (athletes can only row a total of 1,000m)
  • Sit Ups 1=1
  • Knees to Elbows 1=2
  • Toes to Bar 1=3
  • Ring Row 1=1
  • Ring Dip 1=2
  • Ring Muscle Up 1=5
  • Pull Up 1=1
  • Chest to Bar Pull Up 1=3
  • Bar Muscle Up 1=5
  • Push Up 1=1
  • Hand Release Push Up 1=2
  • Handstand Push Up 1=3
  • Air Squat 1=1
  • Wall Ball 20/14 1=2

Barbell from the Floor:

  • Thruster 115/85 1=5
  • Back Squat 115/85 1=1
  • Front Squat 115/85 1=2
  • Overhead Squat 115/85 1=5
  • Push Jerk 115/85 1=1
  • Push Press 115/85 1=2
  • Strict Press 115/85 1=3
  • Power Clean 115/85 1=1
  • Hang Power Clean 115/85 1=2
  • Clean 115/85 1=3 (full squat is implied)
  • Power Snatch 115/85 1=1
  • Hang Power Snatch 115/85 1=2
  • Snatch 115/85 1=3 (full squat is implied)

Prescribed deadlift weight = reps

  • Deadlift 185/135 1=1
  • Deadlift 225/155 1=3
  • Deadlift 315/225 1=5

The leftovers (sometimes they are good and other times not so much):

  • Single Unders 1=1
  • Double Unders 1=2
  • Triple Unders 1=5
  • Jump Rope Note: athletes my not perform more then 200 repetition total count, that’s 200 single unders or 100 double unders or 40 triple unders.
  • Box Step Ups 24/20 1=1
  • Box Jumps 24/20 1=2
  • Box Jump Overs 24/20 1=5 (completely clear the box, no touching)
  • Russian Kettle Bell Swings (eye level) 55/35 1=1
  • American Kettle Bell Swings (overhead) 55/35 1=2
  • Single Arm KB Snatch 55/35 1=5
  • 1 Full “Ring The Bell” Peg Board Climb 1=10