WODs

November 13-18 (WODs of the Week)

Monday, November 13, 2017

WOD
Double Tabata (40 sec work + 20 sec rest x 4 rounds/station, 29 minute clock)

Station 1.) DB Snatch (70/45)
+1 min rest
Station 2.) Bike for CAL (1/2 class = row here)
+1 min rest
Station 3.) DB Goblet Squat (70/45)
+1 min rest
Station 4.) Jerks (135/95)
+1 min rest
Station 5.) Row for CAL (1/2 class = bike here)
+1 min rest
Station 6.) T2B or K2E (Knee Tucks/Leg Lifts = every 2 counts as 1 rep)

*Stay at your station for 4 rounds (4 minutes) before you switch. Record total #reps.
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TUESDAY, November 14, 2017

SWOD (15 min)
Back Squat (Week 1 of 4)
5 x 65%
5 x 75%
Max reps at ~85%

WOD
Half Murph (+row)
For Time:
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row

*Time CAP: 20 min
*Rx is NOT broken up
*Scale: 10 rounds of 5 pull ups + 10 push ups + 15 squats
——

Wednesday, November 15, 2017

SWOD
3RM “Touch and Go” Power Clean
—Note: TnG Reps are FAST and Efficient. Scale appropriately. The bar should touch the ground for only a fraction of a second.

WOD
EMOM 4
15/12 Cal Row or Bike
…immediately into…
EMOM 4
5 Deadlifts (245/165)
…immediately into…
EMOM 4
15/12 Cal Row or Bike
…immediately into…
EMOM 4
5 Deadlifts (245/165)

*RX+ is 315/205
*Scale: weight OR #reps.
——

Thursday, November 16, 2017

SWOD
3RM Overhead Squat
—We don't overhead squat very often, so if you feel a little shaky or can not perform the full movement, shoot for higher reps like 6+ while stabilizing and holding a tight position.

WOD
15 to 1 Ladder of:
American KB Swings (53/35)
Burpees

*RX+ 70/53
*CAP: 20 min
——

Friday, November 17, 2017

WOD (36 minute running clock)
AMRAP 10:
15 Wall Balls (20/14)
5 Snatches (135/85)
+3m rest

AMRAP 10:
15 CAL Assault Bike or Row
50 Double-unders (5 reps)
+3m rest

AMRAP 10:
15 Pull-Ups
5 Hang Power Cleans (185/125)

Keep an ongoing tally for your score. The 50 DU's are worth 5 reps, so it should be easy to keep score.
——

Saturday, November 18, 2017

PWOD (25 minute clock)
Teams of 2
In 15 minutes, get as far as you can:
70 Calorie Bike
60 Toes-To-Bar
50 Thrusters (45/35)
40 Thrusters (95/65)
30 Thrusters (115/75)
20 Thrusters (135/95)
10 Thrusters (155/105)

Rest 5 min.

10 min. to get as far as possible...
25-20-15-10-5 reps:
Front Squats (155/105)
Burpees Over The Bar
HSPUs

Note: For part B you are basically using whatever weight you ended with for part A.