WODs

October 9-14 (WODs of the Week)

Monday, October 9, 2017

SWOD (15 min)
Build to a heavy 4-rep: Deadlift (in good form)
Then: do one set at 80% for max reps; record weight and max #reps.

WOD
EMOM 18 (3 rounds x 6 movements)
1: 5 Power Cleans*
2: Max DU
3: 5 Front Squats*
4: Max CAL Assault Bike (scale: Airdyne/Row)
5: 5 Jerks* (newer athletes sub strict or push press)
6: Max Burpee-Pull Ups (newer athletes sub burpee to 6 target)

Rx: 165/115 *all barbell moves = same weight
Note: score = total of DU + Jerks + Burpee Pull Ups

Auxiliary
3x10 Bent Over BB Row
Or, if you didn’t do pull ups in the WOD, do:
3x10 ring rows or banded pull ups
——

Tuesday, October 10, 2017

WOD
2 Rounds:
EMOM 5: 15/12 Cal Row (Intermediate: 12/10, Beginner: 10/8)
EMOM 5: 10 Deadlifts (225/155 or scale ~60-65%)
EMOM 5: 10 HSPU
+REST 5 min before next round of EMOMs
^35 minute clock

Auxiliary
4 sets: 8-10 close grip bench press
——

Wednesday, October 11, 2017

SWOD
4x5 Back Squat
—Build to a heavy 5-rep in *good form* (no misses).

WOD
AMRAP 15:
2 Alternating DB Snatch @70/50
1 Round of “YaYa”
4 Alternating DB Snatch
1 Round of “YaYa”
6 Alternating DB Snatch
1 Round of “YaYa”
…continue to add 2 DB Snatches after each round of “YaYa”

Note: “YaYa” = 3 T2B + 6 Push Ups + 9 Air Squats
Score is total # DB snatches

Auxiliary
5x10 Bulgarian split squat (https://www.youtube.com/watch?v=id-AGIlBCyM)
——

Thursday, October 12, 2017

SWOD
E2MOM for 10 min (5 sets)
3 Power Snatch (building)

WOD (25 minute clock)
Teams of 2 (tag team):
150/125 Cal Assault Bike or Row
150 Wall Balls (20/14)
In remaining time, get as far as possible:
30 Snatches (95/65) Int: (75/55) Beg: (55/35)
30 Snatches (115/75) Int: (95/65) Beg: (65/45)
30 Snatches (135/85) Int: (115/75) Beg: (75/55)
30 Snatches (155/100) Int: (135/85) Beg: (95/65)
*One barbell per team, athletes must change weights and use clips.
——

Friday, October 13, 2017

WOD “Quarter Gone Bad” (15-min clock)
5 rounds (:15 work/:45 rest)
Thrusters (115/75)
Burpee Pull ups
Ab Mat Sit Ups

Score = total reps
Note: per Coach Scott, “this one gets nasty.”

Auxiliary
3 sets:
20 DB hex press
20 DB pull overs (https://www.youtube.com/watch?v=TmHbKY7Snqo)
20 Stationary dips
——

Saturday, October 14, 2017

CF Team Series Event 2
For time:

120 Double-unders (each) relay
120 C2B pull-ups (total) sets of 15

120 Hang power snatches (total) sets of 15

120 Double-unders (each) relay

Rx: 95/65
DU scale: 2x Singles