WODs

October 30-November 4 (WODs of the Week)

Monday, October 30, 2017

WOD
FOR TIME—
3 Rounds:
7 Deadlifts (265/185)
75 Double-Unders (scale: 2x SU)

Then,
3 Rounds:
21 Wall balls (20/14)
21 TTB

Then,
800m Sandbag Run (60/40) or 1000m Row
^If class is larger than 6, half the athletes may start on the SB run.
——

Tuesday, October 31, 2017

SWOD
Front Squat (Max Week )
5 x 75%
3 x 85%
1 x 100%
*Try for a new, current max.

WOD (18 minute clock)
AMRAP 8:
8 Pull-Ups
12 H.R. Push-Ups
16 Alt. DB Snatches (45/25)

Rest 2min.

AMRAP 8:
8 Burpees
12 DB Push Press (45/25)
16 Alt. Front Rack DB Lunges (45/25)

Note: same weight for all DB movements^
——

Wednesday, November 1, 2017

WOD (two 15 min periods)
EMOM 10—
Odd: 15/12 Cal Row or Bike*
Even: 3 Snatches ~70%

EMOM 5—
40-sec of Plank (squeeze your butt)
20-sec of Rest

(2 min rest to change weights. Reset 15 min clock.)

EMOM 10—
Odd: 15/12 Cal Bike or Row*
Even: 3 Power Cleans ~70%

EMOM 5—
40-sec of Plank (squeeze your butt)
20-sec of Rest
——

Thursday, November 2, 2017

SWOD
3-2-2-1-1-1 Split Jerk
If you are feeling it, go for a 1RM. If you not or you just want to work on form, do sets of 3.

WOD (15 minute clock)
EMOM 7 (both same minute)
8 Wall Balls (20/14)
4 Jerks (115/75)

+Rest 1 min.

EMOM 7 (both same minute)
8 TTB
4 Hang Power Cleans (115/75)
*If you can not perform both movements within the minute, scale the movement or lower the reps per minute.
——

Friday, November 3, 2017

SWOD
Build up to a 5 rep max: Back Squat

WOD
AMRAP 20:
400m Run or 450m Row
10 Bench Press (135/95 or ~70%)
2 Rope Climbs (15’)

^Move well & be safe! Ask for a spotter if you THINK you need one.
——

Saturday, November 4, 2017

PWOD (Teams of 2)

A. AMRAP 10
100 Cal Bike or 120 Cal AirDyne/Row
*Max laps: 200m

+3m rest

B. 10 minutes to finish…
100 Squat Cleans (135/95#)
*Max reps: Burpees

+3m rest

C. 10 minutes to finish...
25 Muscle Ups or (scale: 50 Pull-Ups, 60 Ring Rows or Jumping Pull Ups)
50 HSPU or (50 Hand-Release Push-Ups)
75 KB Swings (70/53)

You may start wherever you like: A, B, or C.