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WEEK of WOD's 10.9.17 - 10.14.17

MONDAY, OCTOBER 9th

A.

Three sets of:

Front Squat x 8 reps @ 55-65%

Single-Arm Dumbbell Row x 10 reps each arm

B.

With a partner, complete as many reps of sit ups as possible while partner is on bike, then switch roles, and then share CJ reps

AMRAP AbMat Sit-Ups, 21 Calorie Bike, 30 Clean and Jerks (135/95lbs)

AMRAP AbMat Sit-Ups, 15 Calorie Bike, 24 Clean and Jerks (135/95lbs)

AMRAP AbMat Sit-Ups, 9 Calorie Bike, 18 Clean and Jerks (135/95lbs)

AMRAP AbMat Sit-Ups, 6 Calorie Bike, 12 Clean and Jerks (135/95lbs)

Goal Time: 20-25 minutes

TUESDAY, OCTOBER 10th

A.

Every minute for 12 minutes (12 sets):

Hang Snatch x 1-2 reps

Start at 40% and build as you go, but make sure the focus is on proper technique and mechanics as you build.

B.

Every minute, on the minute, for 10 minutes, complete:

5 Burpee Box Jump-Overs (24″/20″)

5 Toes to Bar

Goal Time: < 30 sec

Scale to 3/3

WEDNESDAY, OCTOBER 11th

A.

Push Press

3-2-2-1-1-1

Start @ 60% and build to todays heavy

B.

Four rounds for time of:

10 Deadlifts (225/155lbs)

15 Ring Dips

30 Double-Unders (x2 SU)

Goal Time: 5-10minutes, 1.5-2.5min per round

Scale to 7/10/15

THURSDAY, OCTOBER 12th

A.

Three sets of:

Barbell Loaded Back Rack Alt Rev Lunges x 8 reps each leg

Bent Over Row x 8 reps

easy-mod weight, use perfect technique

B.

Three rounds for time of:

10 Thrusters (135/95 lbs)

20 Pull-Ups

400 Meter Run

Goal Time: 10-15 minutes, 3.5-5min per round

Scale to 5/10/200m run

FRIDAY, OCTOBER 13th

A.

Perform 4 sets against a 5-minute running clock, for max reps of:

Row 500 Meters

immediately followed by as many rounds and reps as possible of…

10 Kettlebell Swings (24/16 kg)

10 Push-Ups

Rest 5 minutes between sets.

SATURDAY, OCTOBER 14th

A.

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Hang Power Snatch (75/55lbs)

60 seconds of Box Jump-Overs (24″/20″)

60 seconds of DB Push Press (40/25lbs)

60 seconds of Assault Bike (for Cals)

Rest 60 seconds