WODs

November 27-December 2, 2017 (WODs)

Monday, November 27, 2017

WOD “Operation 22”:
22 minute AMRAP:
22 Cal Row
22 KB Swings (53/35)
22 H.R. Push-Ups (release at bottom, plyo, or clapping push ups)
22 Air Squats
22 DB Ground To Overhead (45/30)
22 Sit-Ups
22 Pull-Ups
——

Tuesday, November 28, 2017

Partner WOD
3 Rounds for time:
40 Cal Assault Bike (50 Air Dyne/Rower)
20 Clean & Jerks (135/85)

3 Rounds for time:
40 Front Squats (155/105)
20 TTB

3 Rounds for time:
40 Deadlifts (185/125)
20 Handstand Push-ups

^No rest in between. Get as far as you can— 40 min Time CAP! 1 person works at a time.
——

Wednesday, November 29, 2017

SWOD
Back Squat (Week 3 of 4)
75% x 5
85% x 3
1 rep max attempt
*Do not squat your old PR. Try any amount over that and just go for it. Matching it and then going for another set will only kill your energy.

AMRAP 14
Get as far as possible...
1 Power Clean (185/125)
*1 Round of "Mike Scales"
2 Power Cleans
*1 Round of "Mike Scales"
3 Power Cleans
*1 Round of "Mike Scales"
... And so on, adding 1 clean each round…

*Mike Scales is:
5 Pull-ups
10 Push-ups
15 Lunge Steps
——

Thursday, November 30, 2017

WOD
Get as far as you can with a 35 minute running clock...
2 Rounds:
25/20 Cal Bike^ (30/25 AirDyne/Rower)
25 Deadlifts (225/155)
…immediately into…
2 Rounds:
25 Wall Balls (20/14)
25 Jerks (115/75)
…immediately into…
2 Rounds:
25 Burpees
25 American KB Swings (53/35)
——

Friday, December 1, 2017

SWOD
5x10 Front Rack Lunge
10 Alternating steps. ~70%+ effort for all sets. Should be like medium effort.

WOD
For Time or AMRAP 20:
25 HSPU
50 Toes-to-Bar (Scale: 100 Straight Leg Lifts from floor, every 2=1 rep)
800m Row
75 Front Squats (75/55)
150 Double-Unders (300 Singles, every 2=1 rep)
(20 min. CAP)
——

Saturday, December 2, 2017

WOD (24 minutes)
5 Rounds:
1-minute of Bench Press (135/80)
30-sec. transition to:
1-minute of Max Cals on the Rower
30-sec. transition to:
1-minute of Max Burpees onto a Plate (Hips Locked out)
+1 minute transition to start a new round^

Accessory Work - CORE
Metcon (No Measure)
EMOM 8:
Odd: Turkish Sit-Ups*
Even: 45 seconds Flutter Kicks

*Lying flat with your legs straight and the KBs or DBs in the finished bench press position, complete a sit-up without picking your feet up off the ground, with both weights over head.