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WODs

November 7-12 (WODs of the Week)

Monday, November 7, 2016

SWOD
5x5 Bench Press
—Work up to a difficult set of 5 and complete 5 sets at that given weight. MUST HAVE A SPOTTER. Coaches will instruct members how to properly “spot.”

WOD
For time:
100 KB Goblet Lunges (72/53)
+10 Push Ups each time you set the KB down.
Note: basically every time you rest outside of a proper goblet hold position. Don’t cheat, just put down the weight and knock out your push ups.
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Tuesday, November 8, 2016

SWOD
5x5 Deadlift
—Work up to a heavy 5 rep touch-n-go. Complete 5 sets at that given weight.

WOD
10-8-6-4-2 reps of:
Unbroken strict pull ups
Unbroken strict dips (2x bench/box dips)
Note: Scale as needed. Make it challenging and don’t sandbag this one.
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Wednesday, November 9, 2016

SWOD
Work up to a heavy 3-5 rep OHS

WOD
4 rounds for time:
21 Cal row
15 Burpees over the bar
9 OHS (135/95 or ~50% 1 RM)
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Thursday, November 10, 2016

GWOD
4 sets of max rep strict HSPU
Rest 2 min between sets
—Sub pike HSPU on box or do 4 sets max handstand hold on the wall.
WOD
3 min AMRAP:
50 DU
12 Thrusters(95/65)
-3 min rest-
3 min AMRAP:
50 DU
9 Thrusters(115/75, a lil heavier)
-3 min rest-
3 min AMRAP:
50 DU
6 Thrusters (135/95, a lil heavier)
(DU scale = 2x Singles)
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Friday, November 11, 2016

“Active Recovery”
Athletes: DON’T SKIP THESE DAYS!!!!! THEY ARE IMPORTANT.

20 minutes easy pace cardio followed by 20 minutes mobility and 20 minutes of core isometric* work.

*Iso examples: planks, HS hold, pull up holds (chin over bar), dip holds- top and bottom position, wall sits, etc.
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Saturday, November 12, 2016

Warm up WOD
Team prowler push:
Each person pushes prowler 5x from dumpster to the gate and back.
Loaded with 2x45# with no scale option. Suck it up.

WOD
4 rounds:
5 Ring MU (scale: 10 pull-ups)
10 Power Cleans (155/105)
20 Wall Balls (20/14)