WODs

November 2-7 WOWs

Monday, November 2, 2015

SWOD
EMOM 12 (Snatch Grip Back Rack)
Min 1-6: 2 Power Jerks w/ Pause*
Min 7-12: 1 Split Jerk w/ Pause*
*3 sec pause at receiving position before the recovery.

WOD
For time, complete 21-15-9 reps of:
Calorie Row
OHS (135/95)
(Time cap: 10 min)

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Tuesday, November 3, 2015

SWOD
20 min to establish a 5RM back squat (aim for 85% 1RM)

WOD
EMOM 14 (alternate movements)
A: 12 WB Clean (30/20)
B: 10 Burpees to 10” target, scale: 6” target

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Wednesday, November 4, 2015

5x5 Snatch Liftoff: Slow pull from ground to point of contact (before extension of hips) and slow negative back down to floor.

6 sets:
Snatch Pull + Snatch from above the knee + Snatch from below the knee

WOD
2K row for time

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Thursday, November 5, 2015

SWOD
5-5-3-3-2-1-1-1… establish a 1RM Sumo Deadlift

WOD
AMRAP 15
15 DU (45 singles)
10 SDLHP
5 T2B
Rx: 115/75

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Friday, November 6, 2015

Warm up
For time: run 1 mile

SWOD
6x6 Bench (70-80% 1RM)

Partner WOD
In teams of 2, complete 3 rounds for time:
30 Wall Balls
30 KBS
30 Chest to Bar Pull Ups, RxC: 20 MU
30 WB Ball Sit Ups

WB: 20/14, RxC: 30/20
KB: 53/35, RxC: 70/53
RxC: sub WB-GHD Sit Up