WODs

November 16-20 WOWs (WODs of the Week)

Monday, November 16, 2015

SWOD
Three “sets” of:
Back Squat x 5.5.5.5 (across + rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between “sets.”

AMRAP 10
25 DU (50 singles)
15 Weighted Ab Mat Sit Ups*
5 Push Press (135/95 or ~70% 1RM)

*Hold DB (AHAP) at chest during entire sit up. Keep both feet grounded. Scale = no weight.

AUX
2 attempts at a “Max Effort” (pick one):
#Strict Pull Ups
#Pull ups
#C2B
#Bar MU
#Ring MU

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Tuesday, November 17, 2015

Deadlift (fast up, control down)
Set 1 – 6 reps @ 60-65%
Set 2 – 6 reps @ 70-75%
Set 3 – 6 reps @ 76-80%
Rest ~2 minutes between sets.
-then-
Three sets of:
3 Deadlift to Knees* + 1 Finish @ ~60-65%
*Pause 2 seconds with each rep at the knee. Rest as needed.

EMOM 12
A- Row 10-12 Calories
B- 10-12 Bent Over BB Row (95/65)
Athletes may start on any movement, alternating EMOM.

AUX
5 sets:
8-10 Strict T2B or Hanging Straight Leg Lifts (scale = leg lifts from floor)
1:00 Plank

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Wednesday, November 18, 2015

A. 5-5-3-3-2-2 Jerk Balance

B. 5-6 sets, building:
Hip Power Clean + Hip Squat Clean + Jerk
*Hip cleans start at a short dip: unlock knees + butt back + chest stays upright.

C. 10 sets, across:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk
Make sure you complete each movement before starting the next.
Rest 60-90 sec between sets.

D. AUX
5 sets:
5 High Box Jumps + 12-15 Weighted GHD Hip Extension
Advanced athletes do 4 sets:
5 High Box Jumps + 10R/10L Single Leg Weighted GHD Hip Extension
Note: you may hold a dumbbell or plate at your chest. Recommended weights = 45/25.

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Thursday, November 19, 2015

GWOD (15 min)
Pull Ups: mobility + kipping progressions

WOD
10 Rounds for time:
5 Pull Ups
10 Push Ups
15 KBS (53/35)

AUX
Pick one: “Max Effort”
-Unbroken DU’s
-DU’s in one minute
(3 attempts only)

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Friday, November 20, 2015

SWOD (building)
5 BTN Push press + 5 OHS
4 BTN Push press + 4 OHS
3 BTN Push press + 3 OHS
2 BTN Push press + 2 OHS
1 BTN Push press + 1 OHS
*No jerks!

WOD
With a 12 min clock:
Run 800m, then:
AMRAP
10 OHS (from the floor, athlete chooses weight)
10 Lateral Barbell Burpees