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WODs

October 10-15 (WODs of the Week)

Monday, October 10, 2016

SWOD
A) EMOM 10: 2 Clean & Jerks @75%
B) 15 min to establish a heavy, triple OHS (rack)

WOD
5 rounds (not for time)
Max Push Press (Rx: bodyweight, scale: 70% 1RM)
Max T2B
—No rest between movements, rest 2-3 minutes between rounds.

Auxiliary SWOD (recommended if you have time)
5x5 Front Squat at ~75% across

——

Tuesday, October 11, 2016

WOD
With a 26-min running clock...
AMRAP 6:
15 Cal Row or 12 Cal Bike
15 DL (135/95)
**Rest 4 min**
AMRAP 6:
12 Cal Row or 10 Cal Bike
12 FS (115/75)
**Rest 4 min**
AMRAP 6:
9 Cal Row or 7 Cal Bike
9 Thrusters (95/65)
—Score = total #reps from all movements.

Midline WOD
3-4 rounds (or as many rounds as class time permits):
30 GHD Sit Ups (or weighted ab mat sit up)
1 minute double KB front rack hold (53s/35s)
^See Picture on FB

Auxiliary SWOD
5x5 Bench

——

Wednesday, October 12, 2016

SWOD
Every 30 seconds: 1 Pause Snatch at ~75% for 15 reps (7.5 minutes)
*Pause for 3 seconds at the bottom of each squat

WOD
AMRAP 20:
50 WB (20/14)
50 DU (150 SU, still counts as 50 reps)
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Cleans (145/100)10 Snatches (145/100)

Auxiliary
With a running clock: 1 Power Clean at ~75% every 30 seconds for 15 reps (7.5 minutes)

——

Thursday, October 13, 2016

SWOD
E2MOM 14 min: 3 Front Squat at 80%, across (7 sets)

WOD
10-9-8-7-6-5-4-3-2-1 Thruster (115/75)
100-150-200-250-300-350-400-450-500-550m Row

Auxiliary - Conditioning
4 Rounds of:
15 Calorie Ski Erg
50' Double KB OH Walking Lunge (53/35)
10 Med Ball Over Shoulder (50/40)
——

Friday, October 14, 2016

SWOD (Stamina Conditioning)
EMOM 10
Odd: 10 OHS (95/65) scale: 8 reps at a lighter weight
Even: 10 C2B Pull ups

WOD
AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

Auxiliary SWOD (recommended, if you have time)
8x2 Strict Press, building to a heavy double
——

Saturday, October 15, 2016

SWOD
EMOM 8: 3 BTN Push Press

WOD
For time, complete 21-15-9 reps of:
Overhead Squat (Rx: 145/100, RxC: 165/115)
HSPU (scale: flip to HS or H/R push ups)
400m Sandbag Run after each round (60/40)