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WEEK of WOD's 10.2.17 - 10.7.17

MONDAY, OCTOBER 2nd

"I AM" Nutrition Challenge Retest

For time:

Run 800 Meters

immediately followed by…

Three rounds of:

10 Shoulder to Overhead (155/105 lbs)

20 Box Jumps (24″/20″)

30 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

TUESDAY, OCTOBER 3rd

A.

Three sets of:

Back Squat x 6 reps @ 3011 @ 55-65%

Weighted Pull-Ups x 3 reps

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:

10 Thrusters (95/65 lbs)

10 Pull-Ups

WEDNESDAY, OCTOBER 4th

A.

Six sets of:

Hang Clean + Clean

Rest 2 minutes

(athlete will execute one clean from the hang position, and then one from the floor)

B.

Three rounds for time of:

400 Meter Run

12 Alternating Dumbbell Squat Snatches (55/35 lbs)

THURSDAY, OCTOBER 5th

A.

Shoulder Press @ 20X1 tempo

* Set 1 – 50% of possible 1-RM x 3 reps

* Set 2 – 75% of possible 1-RM x 2 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

B.

For time:

1000 Meter Row

100 Wall Ball Shots (20/14 lbs)

1000 Meter Row

FRIDAY, OCTOBER 6th

A.

Four sets of:

Deadlift x 4-6 reps @ 3111

(open hands at the bottom of the deadlift, then close them and lift again)

Rest 20 seconds

Strict Handstand Push-Ups x Max Reps

(if you cannot get 8 reps or more, accumulate until you get 8 reps)

Rest 3 minutes

B.

Three sets for max reps of:

45 seconds of Kettlebell Swings (32/24 kg)

15 seconds Rest

45 seconds of Burpees

15 seconds Rest

45 seconds of Push Press (95/65 lbs)

15 seconds or Rest

SATURDAY, OCTOBER 7th

In teams of three, complete the following for time:

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans (115/75 lbs)

60 Box Step-Overs with Dumbbells (55/35 lb DBs)

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates.