WODs

October 31-November 5 (WODs of the Week)

Monday, October 31, 2016

Happy Halloween! Don't forget to dress up in your favorite costume!!

Warm up + Mobilty WOD (20 min)

WOD
3 rounds
AMRAP 5
3 Deadlifts*
6 Pull-ups
9 Push-ups (keep your thighs off the ground)
+3 min rest between rounds
*Note: Athlete chooses weight. Heavy for strength, light for conditioning.
——

Tuesday, November 1, 2016

SWOD
6x5 Front Squat
Add weight each set. Get at least 3 difficult sets.

WOD
EMOM 12
Odd- 10 pull ups
Even-10 wall balls (20/14)
——

Wednesday, November 2, 2016

SWOD
Power clean - take 10 min to build up to something “heavy” with good/perfect technique.

WOD
5 minutes:

60 Cal row

AMRAP Power Cleans (155/105 or ~50%)

-rest 3 mins-

5 Minutes
:
40 Cal row

AMRAP Power Cleans (185/135 or ~65%)

-3 min rest-

5 Minutes
:
20 Cal row

AMRAP Power Cleans (225/155 or ~80%)
(21 minute clock)

Score is total #PC
——

Thursday, November 3, 2016

*ATHLETE’S CHOICE*
Choose to do one of the following:
1. Mobility, coffee, donuts.
2. GOAT work— pick a weakness and work on it.
3. Make up any workout you might have missed over the last 2 weeks.
Coaches will be on hand to warm people up, provide instruction for skill work, and to properly scale anyone looking for a WOD.
——

Friday, November 4, 2016

Skill WOD
-Rowing technique
-DU skills work

WOD
1500m Row

100 DU

50 Burpees

100 DU

1500m Row
——

Saturday, November 5, 2016

Partner WOD
Teams of 2, AMRAP 25:
8 Rope Climbs (3x floor climbs)
25 Clean and Jerks*
25 HSPU
25 Power Snatches*
100 DU
25 Overhead Squats*

*Note:
1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105