WODs

October 23-28 (WODs of the Week)

Monday, October 23, 2017

(27 minute running clock)

WOD AMRAP 12:
2 Deadlifts (AHAP in good form)
5 Strict Pull-ups (scale: banded, kipping, jumping, ring rows)
5 Strict HSPU's (scale: 5 kipping or 2 Wall Walks w/ 2 second hold at full extension)

Rest 3min.

WOD B
At 15-min mark— for time:
100 Air Squats
50 Push Jerks (135/95) *newer athletes may sub push press
100 Air Squats
(CAP: 12 min)

For part A, use the heaviest weight you can manage for multiple rounds. Scale appropriately for strength, quality & efficiency of movement. Get some good skill work in and get some good strength in! Quality is more important than #rounds today. Shoot for about 8-10 rounds. If you can get more than that, you probably went too light.

Score rounds+reps for part A and time completed for part B.

Cash-Out (Auxiliary):
100 Russian Twists (use a ball or plate, in sets of 20+ unbroken if possible)
——

Tuesday, October 24, 2017

SWOD
Front Squat (Program week 2)
3 x 70%
3 x 80%
Max reps at 90%
*Try to get more than 3^

WOD
Every 4 minutes (5 Rounds):
15/12 Cal Bike (newer athletes may row)
20 Alt. DB Snatches (50/35)
Max Effort: Toes to bar (in remaining time)
*Score is total #TTB reps
——

Wednesday, October 25, 2017

SWOD - Olympic Lifting Total
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
—You have 30 min total (~15 min for each section). If you do not have the ability to 1RM then this should be a good practice session for you. Hit your heavy single in 7-10 Lifts. If you are not maxing, then do sets of 3-5 reps working on form. Suggested rep scheme: 3-3-2-2-1-1-1-1

WOD
For Time:
500m Row
-Rest 3 minutes-
500m Row

*Score is both times combined (minus the 3 minute rest)
*Max Effort! This one is going to hurt (if you do it right).
——

Thursday, October 26, 2017

SWOD
5x5 Strict Press
—5 hard sets. Do not count warm ups.

WOD
EMOM 10 (Both in the same min)
4 Devil Press (35/25)
8 Wall Balls (20/14)
*RX+ is 45/30

*Optional Extra Credit* Accessory Work
2 Rounds:
100 Double Unders
100 Russian Twists with 5lb plate

https://youtu.be/zOYXFFXAx24
——

Friday, October 27, 2017

SWOD
4-5 sets: 10 Back Rack Lunges
Work up to a 10RM. 10 total alternating steps. Do not go heavy if you can not perform the full movement. Booty is going to be feeling like WHOA tomorrow. Sorry. Not Sorry. #Gainz

WOD
On a 15-minute clock, for max reps each round...

From 0:00-3:00
Run/Row 400m
Then Do Max: Pull-Ups**
—Rest 1 minute—
From 4:00-7:00
Run/Row 400m
Then Do Max: Back Squats @135/95 (from floor)
—Rest 1 minute—
From 8:00-11:00
Run/Row 400
Then Do Max Pull-Ups**
—Rest 1 minute—
From 12:00-15:00
Run/Row 400m
Then Do Max: Back Squats @135/95 (from floor)
**RX+ is Muscle Ups
——

Saturday, October 28 2017

We are doing 2 of the 2016 Open WODs today as Partner WODs.
Let's see if you've improved at all.

PWOD
All tag team style, with a 30 minute running clock:

AMRAP 10 (16.3)
10 power snatches (75/55, go unbroken if you can)
3 bar muscle-ups (6 C2B pull ups + 6 ring dips/push ups)
*Rx athletes: alternate full rounds

—Rest 5 min—

AMRAP 15: (16.4)
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups (scale: hand-release push ups)

**SOLO VERSION**
With a 20 minute running clock:

AMRAP 7 (16.3)
10 power snatches (75/55, go unbroken if you can)
3 bar muscle-ups (6 C2B pull ups + 6 ring dips/push ups)

—Rest 8 min—

AMRAP 13: (16.4)
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups

Solo athletes, your clock ends at the 28:00 mark.