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WODs

October 24-29 (WODs of the Week)

Monday, October 24, 2016

SWOD (20 min)
EMOM 8: 2-3 OHS at ~75% across (rack)
-Rest/Deload Barbell-
Then, E2MOM for 5 sets: 3 Squat Snatches* at ~75%
*Treat each rep as a single, no TnG, minimal rest between reps.

WOD
6 rounds for time:
6 Power Cleans (Rx: Bodyweight, scale: 70% 1RM)
6 Strict HSPU

Auxiliary SWOD (recommended)
4x7 Back Squat, across
——

Tuesday, October 25, 2016

WOD
With a 25 running clock...
AMRAP 5
40 WB Buy-In, then:
10 DL (185/135)
10 Barbell Burpees
...Rest 5:00...
AMRAP 5
30 WB Buy-In, then:
8 DL (225/155)
8 Barbell Burpees
...Rest 5:00...
AMRAP 5
20 WB Buy-In
6 DL (275/185)
6 Barbell Burpees

Score = total #reps of DL + BB burpees from all 3 AMRAPS
Rx: 20/14, RxC: 30/20 WB
Athletes may scale and stay at one weight for all AMRAPs.

WOD #2
EMOM 10 (work for about 40 sec and then rest before switching)
Odd: 12-15 GHDSU or WB Sit Up (30/20)
Even: 10-12 GHD Hip Ext w/ 45/25 plate or 15 Supermans

Auxiliary SWOD
Front Squat
3 @ 75%,
1 @ 80%,
3 @ 75%
1 @ 85%
——

Wednesday, October 26, 2016

SWOD (20 min)
10 minutes to establish a heavy, triple strict press (rack)
Then, Clean and Jerk (E2MOMx10):
3 @ 60%
3 @ 70%
3x3* @75%
*All reps are to be done as singles, not TnG, minimal rest between reps.

WOD
For time, complete:
1 Round-
800m Row
80 DU
21 Push Press
2 Rounds-
400m Row
40 DU
15 Push Press

(continue if you have time, optional)
3 Rounds-
200m Row
20 DU
9 Push Press
Rx: 135/95, RxC: 165/115, and 2x Singles

Auxiliary GWOD
2 Rounds of:
2 mins of max rep Ring Muscle Ups (scale: dips)
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max Kipping HSPU
(rest as needed between movements)
——

Thursday, October 27, 2016

Part A - WOD
With a 30 min running clock…
Complete, for time:
24 Thrusters (95/65)
24 Box Jump Overs (24/20)
24 Cal Row
24 TTB
>> Rest. Then, at 15:00 -repeat- for time:
24 Thrusters (95/65)
24 Box Jump Overs (24/20)
24 Cal Row
24 TTB

Part B - Skill Conditioning (10-15 min)
Beginners: work on doubles, try to get 50-100!
Rx: 200 Double Unders for time
RxC: 300 Double Unders for time

Auxiliary SWOD
Back Squat
1x4 at 78%,
1x1 at 83%,
1x4 at 78%
1x1 at 86%
——

Friday, October 28, 2016

SWOD
Clean and Jerk*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top (aka singles). Heavy doesn't mean max!

Team WOD (Teams of 3)
AMRAP 25
50 Calorie Assault Bike
50 CJ (95/65)
50 Calorie Assault Bike
50 CJ (135/95)
50 Calorie Assault Bike
50 CJ (155/105)
50 Calorie Assault Bike
Max CJ (185/135)
*If treating this as a partner WOD, sub 35 reps of everything between 2 people.

Solo WOD (if we have enough Bikes)
AMRAP 25 with 18 reps of everything above, with equal work:rest
——

Saturday, October 29, 2016

WOD
AMRAP 7
7 WB Cleans (30/20)
14 WB Russian Twist
1 Bear Crawl

Skill WOD (15 min)
8x2 Turkish Get Up

SWOD (20 min)
5-5-5-3-3-3 Box Squat
Front or Back rack

Auxiliary
5 sets:
15-20 unbroken GHD Back Ext or Supermans
1 min rest between sets