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WODs

October 5-9th WOW (WODs of the Week)

Monday, October 5, 2015

SWOD
5x5 Pause Front Squats @60-70%
(3 sec hold at bottom)

WOD
For time, complete (14 min cap)
Buy in: 30 Burpees
-rest 1 min-
Then, 5 rounds:
8 Clean & Jerks (115/75)
24 Air Squats
*newer athletes: start from the “hang”

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Tuesday, October 6, 2015

SWOD
8-6-4-2-6 Strict Press

WOD
EMOM 12 (rotate stations)
A- Cal Row (12/10)
B- 8 Push Press*
C- 10 Hang Power Clean*
*Pick a weight that allows you to perform all the reps successfully (same barbell).

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Wednesday, October 7, 2015

SKILL
Toes-to-bar

WOD
AMRAP 12
6 OHS (135/95)
12 T2B (2x knee tucks)
24 DU

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Thursday, October 8, 2015

SWOD: Back Squat
5 @70%
3 @80%
5 @75%
3 @85%

WOD
AMRAP 14
20 KBS (53/35)
20 Box Jumps (24/20)
20 Ab Mat Sit Ups

Competitor’s WOD (may not be scaled)
AMRAP 14
15 KBS (88 or 70/53)
15 Box Jumps (30/24)
15 GHD Sit Ups

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Friday, October 9, 2015

SWOD
4-4-4-4 TnG Squat Cleans (~80%, rest 90 seconds between sets)

WOD
For time:
800m run
-then-
3 Rounds
20 Wall Ball (20/14) RxC: 30/20
10 C2B RxC: Bar Muscle Up
-then-
800m run