WODs

November 9-13 WOWs (WODs of the Week)

Monday, November 9, 2015

SWOD
10 min to establish a heavy single strict press
-then-
10 min to establish a heavy single *push press
*Start from 1RM strict press weight, no jerks.

WOD
5 Rounds for time:
5 HSPU (no mats) -or- STO (135/95)
10 Box Jumps (30/24)
15 Russian KBS (70/53)

RxC WOD
5 Rounds for time:
5 (3”) Deficit HSPU -or- STO (165/115)
10 Box Jumps (40/30)
15 American KBS (70/53)

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Tuesday, November 10, 2015

SWOD (20 min)
Front Squat
8x3 @80-85% (rest 1 min between sets)
2x10 @70%

“Sage at 20” (via CF Invictus)
AMRAP 20
20 Thrusters (135/95)
20 Pull-Ups
20 Burpees
*Scale as needed to move efficiently

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Wednesday, November 11, 2015

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

5-6 sets:
Clean Pull + [pause] High Hang Clean + [pause] Hang Clean (right above knee)
*[Pause] 1 second at receiving position

WOD
AMRAP 8
2 Hang Power Cleans (heavy, ~85-90%)
4 H.R. Push Ups (RxC: clapping p/u)
8 Deadlift (same BB)

Auxiliary
10x2 Power or Split Jerk (building to a heavy double, from the rack)

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Thursday, November 12, 2015

SWOD (10 min)

5x3 Power Snatch (building to a heavy triple)

Review: toes to bar efficiency and C&J technique

CF OPEN WOD 15.1 & 15.1a (15 min clock)
AMRAP 9
15 toes-to-bar
10 deadlifts (115/75)
5 snatches (115/75)
Then, 6 min to establish a 1RM C&J

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Friday, November 13, 2015

CORE (15 min)
“Two Hands Anyhow”
2-2-2-2-2… work to a heavy set (left + right)

WOD
For time:
100 Front Racked Kettlebell Walking Lunge Steps
*Start the workout by performing 5 burpees + 5 burpees EMOM

Rx: 53/35 KB’s (scale as needed)