WODs

Sep 26-Oct 1 (WODs of the Week)

Monday, September 26, 2016

SWOD (25 min)
First, establish a 2-rep max Push Press.
Then, establish a 2-rep max Front Squat.

WOD
5 RFT*:
10 Unbroken DB Push Press (70/50)
10 Unbroken DB Reverse Lunges, 5/side (70/50)
10 Unbroken DB Bent Over Row (70/50)
*Each set should be completed as 10 unbroken reps, rest as little as possible between sets. Scale to a weight you can do unbroken.

Auxiliary - Strength
A. 4x10 Glute Ham Raises
B. 3x8 Back Rack Bulgarian Split Squats
C. 2x20 BB Good mornings
——

Tuesday, September 27, 2016

WOD
With a 29 minute running clock, AMRAP (count total #reps):

A) 0:00-5:00 AMRAP 5
10 Cal Assault (12 AirDyne)
15 TTB

B) 8:00-13:00 AMRAP 5
AMRAP 5
10 Cal Assault (12 AirDyne)
15 KBS, 70/53

C) 16:00-21:00 AMRAP 5
AMRAP 5
10 Cal Row
15 Thrusters (95/65)

D) 24:00-29:00 AMRAP 5
10 Cal Row
15 Power Cleans (95/65)

Note: Rest 3 minutes after every AMRAP. Half the class can start on A+B, half start on C+D if here are not enough bikes for #athletes in class.

SWOD
4x6 Back Squat, across ~70%

Auxiliary GWOD
50 Strict Pull ups for time.
Advance athletes: sub 50 Strict L-Pull ups for time.
——

Wednesday, September 28, 2016

SWOD (20 min)
Work up to a heavy Complex of: 1 Hang Snatch Pull + 1 Hang Squat Snatch
WOD

EMOM 20
Odd: 15 Burpees (Rx), scale = AMRAP (record total #burpees in 10 sets)
Even: 0:45 second hollow or plank hold

Auxiliary
GWOD
7 Rounds of: 3 Strict C2B + 3 Ring Dips (or 6 Bench Dips)
RxC: 1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups +rest as needed between sets
——

Thursday, September 29, 2016

SWOD
Take 10 minutes to warm up to a heavy FS, then EMOM 5:
1 Heavy Front Squat (at Monday’s 2RM weight or ~90% 1RM)

WOD
"Mexican Jumping Beans"
10-8-6-4-2 Squat Cleans (165/115)
100-80-60-40-20 Double Unders (2x singles)

Auxiliary - Conditioning
EMOMx12
Odd: 50m Prowler Push (length of our building) - you choose the weight
Even: 5-10 Kipping Deficit HSPU - you choose the height
——

Friday, September 30, 2016

WOD
Run 1-mile (or Bike 100 Cal) for time.

Rest exactly 5 minutes.

Then, complete 3 rounds:
21 KBS (70/53)
12 C2B Pull ups
——
Saturday, October 1, 2016

SWOD (15 min)
Establish a 3RM Back Squat


Partner WOD
For time:
Run 800m together with a 30/20 WB (pass back and forth)
Then, 6 rounds of:
10 wall-ball shots
1 rope ascent (Rx: 15', RxC: 20')
Run 600m together with a 30/20 WB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400m together with a 30/20 WB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
*WOD Notes: Partners will alternate rounds. Rope climb scale = 3 modified climbs from ground.