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WODs

October 3-8 (WODs of the Week)

Monday, October 3, 2016

SWOD
4x6 Front Squat (across, heavier than last week or build to a heavy 6-rep)

WOD
5 rounds NOT for time of:
Max Unbroken Power Cleans @Bodyweight (scale ~70% 1RM)
Max Unbroken Strict HSPU (Scale: H.R. Push Ups)
—No rest between movements; rest 2-3 min between rounds.

Auxiliary - Strength Accessory
Complete 4 Supersets of:
A. 10 Glute Ham Raises
B. 20 Close Grip Bench Press
*Rest 30 seconds between rounds

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Tuesday, October 4, 2016

SWOD - Weightlifting (15 min)
Build to a heavy 3-rep TnG: Power Snatch

WOD
30-min Running Clock...
—at the 0:00
3 RFT:
8 Power Snatch, 95/65
8 Bar Burpees
—at the 10:00
2 RFT:
12 Power Snatch, 115/75 (a lil heavier than the first set)
12 Bar Burpees
at the 20:00
—1 RFT:
24 Power Snatch, 135/95 (a lil heavier than previous sets)
24 Bar Burpees
Note: Get as far as you can in the 10 minute segments. Rest if you complete the sets in less than 10 minutes. If you can not complete the required rounds within 10 minutes, deload your barbell or don't increase the weight. Move efficiently.
*Newer athletes can snatch from the hang and are not required to change their weights.

Auxiliary - Midline
75 GHDSU
——

Wednesday, October 5, 2016

SWOD
6x2 Push Jerk, building (rack)

WOD (Barbell Cycling)
3 Rounds for time, including rest:
30 Deadlifts
20 Front Squats
10 Power Cleans
5 Jerks
+Rest 2 minutes between rounds
Rx: 165/115, RxC: 185/135 —Scale to weight you can do for all 4 movements.

Auxiliary GWOD
Complete 50 Strict C2B Pull ups - not for time, rest as needed.
——

Thursday, October 6, 2016

SWOD
Warm up to ~70% then:
E2MOM (10 min): 2 Power Cleans, building to a heavy double in 5 sets

WOD
BrOpen 40.2 (Courtesy of Josh P)
With a 20 min clock—
AMRAP 4
5 Clean & Jerks (135/95)
10 Pull Ups
—If you complete 3 full rounds, go on…
AMRAP 4
5 Clean & Jerks (135/95)
10 Pull Ups
—If you complete 3 full rounds, go on…
AMRAP 4
5 Clean & Jerks (135/95)
10 Pull Ups
—If you complete 3 full rounds, go on…
AMRAP 4
5 Clean & Jerks (135/95)
10 Pull Ups
—If you complete 3 full rounds, go on…
AMRAP 4
5 Clean & Jerks (135/95)
10 Pull Ups
—Clock ends at 20:00. If you can not complete 3 rounds within the first 4 minutes, the scale is to complete 5 rounds for time.

Auxiliary - Conditioning
3-4 rounds of:
25 calorie Assault Bike
10 HSPU - you choose the height
5 Tire Flips (outside)
——

Friday, October 7, 2016

SWOD
EMOM 12
Odd: 3 Power Snatches
Even: 1 Power Snatch + 2 OHS (same barbell)
Rx: 165/115, RxC: 195/135

PWOD
10 rounds for time (between 2 people, partners alternate rounds):
300m Row Sprint

Auxiliary
50 Strict Presses, 95/65
50 Good Mornings, 95/65
——

Saturday, October 8, 2016

SWOD
E2MOM (12 min)
First 3 sets: 3 Front Squat across ~70-75%
Last 3 sets: 3 Back Squat across (should be heavier than FS) ~70-75%

WOD
5 Rounds:
10 T2B
10 Clusters (Squat Clean Thruster)
Rx: 135/95