WODs

October 19-23 WOW (WODs of the Week)

Monday, Oct. 19, 2015

SWOD
EMOM (12 minutes)
Min 1-3: 3 Push Press (65-70%)
Min 4-6: 3 Push Jerk (70-75%)
Min 7-9: 2 Split Jerk (75-80%)
Min 10-12: 1 STO (AHAP)

AMRAP 8
2 HSPU
2 Burpee-Pull Up
4 HSPU
4 Burpee-Pull Up
6 HSPU
6 Burpee-Pull Up
…continuing the pattern +2 reps for 8 minutes

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Tuesday, Oct. 20, 2015

SWOD
Deadlift
6 @ 60%
6 @ 65%
6 @ 70%
Then, in 4 minutes (8 sets): 1 banded deadlift every 30 seconds @ 60% (green)
Newer athletes sub 2 heavy deadlifts (no band)

WOD
For time, complete 21-15-9 reps of:
C&J (115/75) RxC: 135/95
Calorie Row

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Wednesday, Oct. 21, 2015

SWOD
3-3-3-2-2-2… establish a heavy 2-rep Front Squat (full depth)

WOD
EMOM 10
Odd: AMRAP Thrusters (95/65) *Scale up or down: pick a weight you can move quickly/efficiently.
Even: Rest 60 seconds
*Record total #Thrusters

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Thursday, Oct. 22, 2015

SWOD (skill/core)
8x2 Turkish Get Ups

WOD
10 sets, for time:
3 Lateral Barbell Burpee
4 Alternating DB Snatch (50+/30+)
5 Bent Over BB Row (96/65)

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Friday, Oct. 23, 2015

SWOD
8x3 Strict Pull Up/C2B

WOD
Every 8 minutes, for 24 minutes (3 sets), perform the following:
Row 500 Meters
15 Hang Squat Cleans (135/95 lbs)
20 Chest-to-Bar Pull-Ups
*Each set should be an all out sprint, record all 3 times (ex/ Bob 5:54/6:11/6:02)