WODs

November 28-December 3 (WODs of the Week)

Monday, November 28, 2016

SWOD
5x3 Bench Press
-Work up to a heavy 3-rep, then do 5 sets at that weight.

WOD
For time:
50 burpee broad jumps (Rx = 7’ jump for men, 5’6” for women)
-Measure it out. If you can’t make the distance, scale it back, but make each jump count.
——

Tuesday, November 29, 2016

SWOD (20 min)
Work up to a heavy, single thruster. From the floor.

SWOD
EMOM 14
Odd: 10 T2B
Even: 10 Thruster (95/65 or ~40%)
——
Wednesday, November 30, 2016

SWOD (pick one)
5x3 Hang Snatch or 5x3 OHS

WOD
21-18-15-12-9-6-3:
Unbroken KB swings (70/53 or AHAP)
+5 strict pull ups if you break up a set
——

Thursday, December 1, 2016

Skill review - HSPU/HS hold technique

WOD
Completing as many HSPU* as possible:
10 box jumps
1 HSPU
10 Box Jumps
2 HSPU
10 box jumps
3 HSPU….etc
(20 min cap)
HSPU must be unbroken*
-Sub HS hold x 5sec/rep of HSPU. Choose your own height on box jump.
——

Friday, December 2, 2016

Warm Up WOD
5 rounds:
10 Cal Row
Bear crawl length of the rig

WOD
"Open Workout 13.4"

AMRAP 7

3 Clean & Jerks (135/95)

3 Toes-to-Bar

6 Clean & Jerks 

6 Toes-to-Bar

9 Clean & Jerks

9 Toes-to-Bar
+3 reps… and so on, until time expires.
——

Saturday, December 3, 2016

SWOD
Review: Squat Clean technique.
Then, build up to a heavy, single rep.

Review: Rope Climb Technique

WOD
4 rounds for time:
2 Rope Climbs
4 Squat Cleans (225/145 or ~80%)