WODs

October 16-21 (WODs of the Week)

Monday, October 16, 2017

WOD #1
Every 2min. x 10 Rounds:
10/7 Cal Assault Bike Sprint (12/9 AirDyne or Rower)
3 Power Cleans (Climbing)

Note: start at about 50-60% effort and throw something on every round. Try and get the bike done in 10-30sec… SPRINT! Cleans do not have to be touch and go. Have fun on this :) Score is the heaviest set of 3 you hit. Advance: Assault, Intermediate: Airdyne, Beginner: Row or Airdyne.

WOD #2
10-9-8-7-6-5-4-3-2-1:
Chin-Ups (underhand grip)
HSPU's

Note: 15 min running clock. This is not for time. Quality reps. More of a strength type WOD. Move efficiently with minimal rest.
*Rx+ is strict for both movements
*Getting good at this now? Wear a vest or hold 10# plate between your legs on the pull-ups.
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Tuesday, October 17, 2017

SWOD
Front Squat
Warm up quickly to 55-60%, then:
5 @ 65%
5 @ 75%
Max reps at 85% (record reps & weight)

WOD
For Time: (Cap = 18 min)
15-12-9-6-3:
Thrusters (115/75)
+15 T2B after each set (scale: 20 knee tucks or straight leg lifts from floor)

Rx+:135/95, RxC: 155/105
Newer athletes may use DB’s
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Wednesday, October 18, 2017

SWOD
3-3-3-3-3
15 min to warm up to your heaviest DL set (for the WOD)

WOD
5 minutes to finish each set:
(minute 0-5)
15-12-9:
Deadlifts (225/155)
Lateral Burpees (Rx: is jump over the barbell with 2 feet together)
(72 reps)
+2 min rest (change weights)

(minute 7-12)
12-9-6:
Deadlifts (275/175)
Lateral Burpees
(54 reps)
+2 min rest (change weights)

(minute 14-19)
9-6-3:
Deadlifts (315/205)
Lateral Burpees
(36 reps)

SCALE AS NEEDED TO MOVE WELL. Do not go up in weight each set if your form or efficiency is compromised. If you finish early- you get extra rest. Your score is total reps completed in each of the three 5-minute windows. There are 81 total deadlifts and 81 total burpees for a top score of 162.

Auxiliary - Core
4 rounds:
Weighted Planks (Suggested: 55/35)
1min. on / 1min. off
——

Thursday, October 19, 2017

SWOD - Weightlifting
5-3-3-2-2-2 Split Jerk
Build up to a 2RM (from the rack, in good form)
Notes:
*Recover with your front foot first, then your back foot.
*Keep the core tight as you dip with knees out & butt back.
*Get UNDER the bar. Front knee > 90 degrees. Back knee bent.

WOD
For Time:
1000m Row
60 Push Press (75/55) << This should be light. Scale as needed!
10 Bar Muscle Ups*
*Scale: 20 C2B Pulls Ups + 20 Dips/Push Ups

Accessory Work:
100 Slam Balls (Adv: 30/20, Int: 25/15, Beg: 20/10)
*Do it fast and correctly. If you rest more than 10 sec at any point, just stop because you ruined the stimulus. Suck it up and work.
——

Friday, October 20, 2017

SWOD - Weightlifting
Snatch (full)
11-minute clock—
3 rounds: 3 Snatches EMOM (medium, 60-70% across)
—REST 1 minute + change weights—
3 rounds: 2 Snatches EMOM (medium-heavy, 75-85%)
—REST 1 minute + change weights—
3 rounds: 1 Snatch EMOM (heavy ~85-90% or build to a heavy single)

*Keep the same weight for the triples, use the 3’s as a solid warm up. Athletes may build across the doubles and singles. Advance athletes do full snatches. Scale: power snatch + OHS.

WOD
AMRAP - Rounds
EMOM 18
Min 1: 20 Wall Balls (20/14)
Min 2: 15 Bench Press (135/75)
Min 3: 15 Box Jumps (24/20, Rx+: 30/24)

^Partner up if using the same weights. Partners may start on different movements, following the order. Move well for 30-45 seconds. Athletes may scale #reps required per minute, pick a number that can be successfully completed for the duration of the WOD within the given minute.

Auxiliary
3x5 DB Bent Over Rows
——

Saturday, October 21, 2017

With a 35 minute running clock…

PWOD
10 minutes to get as far as possible...
15 Power Cleans (135/95, or start at ~60%)
30 T2B (scale: 40 knee ups or leg lifts)
15 Power Cleans (155/105)
30 T2B
15 Power Cleans (175/115)
30 T2B
15 Power Cleans (195/125)…
…continue this sequence while adding 20/10# each round. Note total #reps and final weight on bar. Newer athletes may keep the same weight every round.

**Rest 5 min**

At 15:00 mark—
7 Rounds For Time or AMRAP, tag team style: (CAP: 20 min)
400m Run (200m intervals)
29 Back Squats (135/95, off the ground)*

*Note: newer athletes may sub DB or KB.