WODs

November 6-11 (WODs of the Week)

Monday, November 6, 2017

SWOD
3-3-2-2-1-1 Deadlift
Note: do not max out. Work up to about 90-95% and save the rest for the workout.

Hero WOD “Rankel”
AMRAP 20:
6 Deadlifts (225/155)
7 Burpee Pull-ups (scale: 7 burpees + 7 pull ups)
10 Kettlebell Swings (70/53)
200m Run or 250m Row

^WOD in honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California. He was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
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Tuesday, November 7, 2017

SWOD
3x5 Pause Front Squat (Recovery Week )
@40, 50, 60% — pause for one second at bottom, in good form.

WOD
EMOM 20:
Min 1) 12 Snatches (75/55)
Min 2) 12 TTB
Min 3) 18/12 Cal Bike
Min 4) Rest

*If you can not perform all the reps within the minute successfully, scale down 2-3 reps.
^5 burpees on the spot if you're caught dropping the bar from OH. Control it down or lower the weight.
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Wednesday, November 8, 2017

Partner WOD!

0:00-11:00 (11 min)
2000m Row
Max: Clean and Jerks (135/95)

+3 min rest

14:00-23:00 (9 min)
1000m Row
Max: Clean and Jerks (155/105)

+3 min rest

26:00-33:00 (7 min)
500m Row
Max: Clean and Jerks (185/135)
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Thursday, November 9, 2017

SWOD
Superset 5 rounds:
6 Bench Press (70%+ effort, across)
20 Unbroken Russian KB Swings after each set, as heavy as possible.

WOD
"Wodapalooza Qualifier"
For Time:
100 Double Unders (2x SU)
50 Alt. DB Snatch (50/35)
100 Double Unders
50 Alt. DB Snatch (50/35)
100 Double Unders

^CAP: 15 min
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Friday, November 10, 2017

SWOD (15 min)
3x10 Back Squat

WOD
5 Rounds of:
10 Front Squats (135/95 from floor)
10 Handstand Push-ups (scale: HR push ups)

Right into…

3 Rounds of:
20 Pull-ups or 5 MU (Rx+)
20 Wallballs (20/14)

Right into...

1 Round of:
30 Toes to bar
30 Overhead Squats (95/65)

^CAP: 20 min
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Saturday, November 11, 2017

We will be performing the Three Wise Men Veteran’s Day Tribute WOD today on Veteran's Day. Suicide among combat veterans is a major tragedy facing our military community and society today. And, it is one of the most unknown tragedies.

“Three Wise Men” Veteran’s Day WOD

“Jeremy” 0:00-4:00
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, Rx = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben” 6:00-10:00
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau” 12:00-16:00
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/10 lbs)