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WODs

October 26-30 WOW

Monday, October 26, 2015

SWOD
Front Squat (20 min)
5-5-3-3-2-1-1-1... Establish a heavy single full depth FS.

WOD
EMOM 9 (rotate stations every minute, 3 rounds):
A- AMRAP: Wall Ball (30/20)
B- AMRAP: Box Jump (40/30) Jump! AHAP
C- AMRAP: Double Unders

Record total reps for each movement, separately, from the 3 rounds.
Example: 48/36/115 (WB/BJ/DU)

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Tuesday, October 27, 2015

SWOD
5 sets (building): 1 STRICT press + 3 Push Press

WOD
AMRAP 8
8 STO
16 Alternating Barbell Lunges (front or back rack)

Rx: 135/95
RxC: 155/110

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Wednesday, October 28, 2015

SWOD
8 sets (building): 1 Snatch Balance + 2 OHS

Partner WOD
Each athlete must complete: sets of 15-12-9 Squat Snatches (135/95)
While partner A is doing snatches, partner B rows for calories. Switch when every set of snatches is complete. Score is time to complete all 3 sets for both athletes AND also #Calories rowed. Ex: Bob/Ethan 9:06 +101 (time +Calories)

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Thursday, October 29, 2015

SWOD
5x5 Deadlift @75-80% of most recent 1RM

NLI WOD
For time, complete:
21 C2B
21 DL
15 C2B
15 GTS
9 C2B
9 FS

Rx: 155/115

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Friday, October 30, 2015

EMOM 10: 2 Back Squats @ 85-90% (warm up: triples to 80-85%)

WOD
For time, complete: 10-8-6-4-2 reps of:
Alternating KB Snatch*
KBS
KB Facing Burpee (must jump over KB after each burpee)

Rx: 53/35
RxC: 70/44
*Newer athletes sub KB clean & push press.