WODs

November 20-25 (WODs of the Week)

Monday, November 20, 2017

WOD
Every 3 minutes x 10 Rounds:
12/10 Cal Bike
12/10 Cal Row
3 Deadlifts (Climbing)
^For you to RX this you have to finish every round.
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Tuesday, November 21, 2017

SWOD (20 minutes)
Back Squat Program (week 2 of 4)
3 x 70%
3 x 80%
Max reps at 90% (full depth)
^Go for 1-2 quality reps, if you get more than 3, it may not be your true 90%.
—If you can not perform full depth squats in good position, scale down the weight and work on technique.

WOD
2 Rounds (17 minute clock)
AMRAP 7:
21 Wall Balls (20/14)
15 Alt. DB Snatch (50/35)
9 Pull-Ups
+Rest 3min... and REPEAT^

*Start where you left off
*RX+ = Chest-To-Bar
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Wednesday, November 22, 2017

WOD
E2MOM x 7 Rounds (0:00-14:00)
15 TTB or K2E (25 knee tucks/leg lifts)
3 Squat Cleans (climbing)
^Pick something around 60-65% to start and add whenever you feel like you can, if you can. Score is your heaviest set.

*REST* 5 min (14:00-19:00)

4x8 Rounds (work :20, rest :10)
Tabata Push Press (95/65)*
Tabata American KB Swings (53/35)
Tabata Push-Ups
Tabata SDHP (95/65)*

^Stay at each station for 8 rounds (4 min) straight. Then Switch. No rest between stations. *Same barbell.
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Thursday, November 23

-CLOSED-

Happy Thanksgiving!
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Friday, November 24, 2017

WOD “Kalsu”
100 Thrusters + EMOM: 5 Burpees
Rx: 195/85, Int: 95/65 +3 Burpees
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Saturday, November 25, 2017

SWOD (14 min)
Every 2 minutes x 7 Rounds:
12 Burpees (Intermediate: 10, Beginner: 8)
2 Snatches* (Full or Power to OHS)

*Climb. Score is your heaviest set completed.

WOD
AMRAP 15
25 Wall Balls (20/14)
50 Cal Row
100 Overhead Squats (45/35)
50 Box Jumps (24/20)
25 Wall Balls (20/14) Rx+ = 30/20

^Can you finish more than 1 round?