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WODs

October 17-22 (WODs of the Week)

Monday, October 17, 2016

SWOD
E2MOM 10 (5 sets): 2 Squat Cleans & 2 Jerks ~80%
Then, 15 min to establish a heavy, 3-rep Back Squat

WOD
For time, complete 1-2-3-4-5-6-7-8-9-10 reps of:
C2B Pull Ups
OHS

Auxiliary
5 rounds: Max Unbroken Bench Press (Rx: bodyweight, scale ~75% 1RM)
——

Tuesday, October 18, 2016

**Benchmark**
500m row FOR TIME!

WOD
With a running clock...
AMRAP 5:
600m row buy-in and in remaining time complete AMRAP:
9 Hang Squat Clean (95/65)
25 DU (50 SU)
—Rest 5:00—
AMRAP 5:
400m row buy-in and in remaining time complete AMRAP:
9 Hang Squat Clean (135/95)
25 DU (50 SU)
—Rest 5:00—
AMRAP 5:
200m row buy-in and in remaining time complete AMRAP:
9 Hang Squat Clean (165/115)
25 DU (50 SU)
*Score = all your cleans and DU (every 2 singles count as 1 rep)
Note: newer athletes can stay at one weight for all 3 rounds.

Auxiliary
50 GHDSU
50 Hip Extensions
120 Second Me-Ball Hold, 50/40 (Bear Hug Style)
30 GHDSU
30 Hip Extensions
90 Second Med-Ball Hold, 50/40 (Bear Hug Style)
20 GHDSU
20 Hip Extensions
60 Second Med-Ball Hold 50/40 (Bear Hug Style)
——

Wednesday, October 19, 2016

SWOD - Weightlifting
3x2 Hang Snatch Pull + Hang Squat Snatch at 65-70%
3x2 Hang Snatch Pull + Hang Squat Snatch at 71-75%

WOD
AMRAP 20
10 Ring MU (scale: 20 ring or box dips)
10 Snatches (145/100)
20 Jerks (145/100)
20 Cleans (145/100)
30 Burpees
30 C2B
40 T2B
40 Box Jumps (24/20)
50 DU (150 SU, still counts as 50 reps)
50 WB (20/14)

Auxiliary SWOD
5-6 sets:
8 Pendlay Row (or bent over row // dumbbells or barbell)
20 GHD Hip Extensions (scale: Supermans)
——

Thursday, October 20, 2016

SWOD (26 min clock)
0:00-14:00 — E2MOM 14: 3 Front Squat ~85%, across (7 sets)
14:00-16:00 — 2 min rest + change weights
16:00-26:00 — E2MOM 10: 3 Pause Power Cleans* ~80% (5 sets)
*Pause for 2 seconds in the receiving/power position before standing up.

WOD "The Axe"
AMRAP 12:
15 Calorie Row
12 Burpee Box Jumps (24/20)
9 Clean & Jerks (135/95)

Auxliary
4 rounds of:
50' KB Farmers Carry (88/70/53, AHAP)
50' Prowler Push (Rx: 2x bodyweight)
+1-2 mins between rounds
——

Friday, October 21, 2016

SWOD
6x4 Thruster, climbing with unlimited rest (rack)

Partner WOD
Teams of 2, complete (tag team format) 21-18-15-12-9 reps of:
Thrusters (Rx: 95/65, RxC: 115/75)
40 Double Unders (scale: 100 singles)
200m Row

Auxiliary - Gymnastics Benchmark
Max unbroken Ring Muscle Ups (1 attempt)
Scale = max pull ups + max ring/bench dips (no rest between movements)
——

Saturday, October 22, 2016

GWOD
EMOM 16
Min. 1: 1 Rope Climb (RxC: legless)
Min. 2: 2 Strict HSPU/4 HSPU Negatives (RxC: choose the biggest deficit possible)
Min. 3: 3 Muscle ups/6 Strict Pull Ups (RxC: +med ball between legs, strict if possible)
Min. 4: 4 KB Pistols per side (53/35)

WOD
AMRAP 15
22 Alternating DB Squat Snatches (53/35)
22 Pull-Ups
22 Calorie Bike* (18 on Assault)
22 HSPU
*Some athletes may start of the bike if they choose, follow the order.