WODs

October 2-7 (WODs of the Week)

Monday, October 2, 2017

SWOD
Build (slowly) to a 3-rep max weighted pull up
—Newer athletes work on strict pull ups or negative holds

WOD
AMRAP 15 minutes
10 T2B (scale: knee tucks or floor leg lifts)
10 Box Jumps (30/24)
1-min plank (watch clock)

Auxiliary:
4-5 sets of 10L+10R Toe ups-knee ups:
*12-18” box. One foot on box. KB on floor. Lift light KB with opposite toe, dorsi flex, stand to knee raise with hip flexion at 90-degrees. Return back down allowing the KB to lightly KISS the floor and continue with second rep. Newer athletes: do it without the weight.
——

Tuesday, October 3, 2017

SWOD (20 min)
Work up to a 5RM: close grip bench press.
Then do another set at ~20% less weight for max reps.

WOD
30-25-20-15-10 KBS (53/35)
10-15-20-25-30 Burpees
*Alternate movements: 30 KBS>10 Burpees>25 KBS, etc.

Auxiliary
Superset x4:
4 plyo push up (beginner: H/R push ups)
10 supine ring pull ups (palms face up, beg: ring rows w/ palms up)
——

Wednesday, October 4, 2017

SWOD
5x3 Power Clean (+5-10lbs. from last week)
Then (not super-set):
3 sets: max strict chin ups (reverse grip)

WOD
4 rounds:
10 Front Squats
10 Front Rack Lunge Steps
10 Power Cleans
Rx: 135/95

Auxiliary
3-4 rounds:
10 Split Squat
10 Lateral plyo skiers

Split squat example: https://garagegymbuilder.com/wp-content/uploads/2015/03/bulgariansplitsquat.jpg
Plyo Skier: https://www.youtube.com/watch?v=xm_fjDnCUTo
——

Thursday, October 5, 2017

WOD
2 rounds for (max reps):
2:00 wall balls (20/14)
2:00 push ups
2:00 wall ball throws (like a sit up, video: https://www.youtube.com/watch?v=zh3bwo6WJDg)

SWOD
5 sets:
10 Hammer curls
10 DB hex press (video: https://www.youtube.com/watch?v=0EyyFxHqdTU)
10 Empty bar reverse curls
——

Friday, October 6, 2017

CF Team series event 1
9-15-21 reps for time of:

Synchronized thrusters (95/65)

Synchronized bar-facing burpees
Pairs can be: M/M, M/F, F/F
——

Saturday, October 7, 2017

SWOD
4x3 Back squat (heavier than last time)

AMRAP 10
10 DB Clean & Press
10 Ball Slam

Auxiliary
4 x 10 split jump (https://www.youtube.com/watch?v=vDmQ0-qd_ik)
4x10 elevated toe up knee up.(see Mondays video)