WEEK of WOD's 10.11.21- 10.16.21

MONDAY, OCTOBER 11th

A. AMRAP 18:

80/55 Calorie Echo Bike

60 Push-ups

40 Pull-ups

20 Box Jumps (24/20”)

- With a partner. Partners

alternate work and rest.

Target Rounds: 2+

Assault Bike :100/75 Cals

Bike Erg: 120/100 Cals

Bike should be no more than 5 minutes

Same Cals on Ski/Row/Runner if you sub out machines

Scaling Option 1

AMRAP 18:

50/35 Calorie Echo Bike

40 Push-ups

20 Pull-ups

20 Box Jumps (24/20”)

Scaling Option 2

AMRAP 18:

3:00 Calorie Assault Bike

20 Bar Push-ups

20 Ring Rows

20 Box Step-ups (20/14”)

B. EMOM 10 minutes:

1-5 Bar Muscle-ups or Strict 2-3sec Negative Pull-ups

AT HOME OPTION:

3 Rounds:

30 Push-ups

20 Lat to Plank

30 Box Steps (Stair Steps)

TUESDAY, OCTOBER 12th

A. 9 Sets For Load:

Sumo Deadlift

3-2-2-2-1-1-1-1-1

B. For Time:

800m Run

40 Wall Balls (20/14#) (10/9-ft.)

400m Weighted Run (20/14#)

20 Wall Balls

400m Weighted Run

20 Wall Balls

800m Run

40 Wall Balls

Target Time: 15-20minutes

Scaling Option 1:

For Time:

800m Run

40 Wall Balls (14/10#) (10/9-ft.)

400m Weighted Run (14/10#)

20 Wall Balls

400m Weighted Run

20 Wall Balls

800m Run

40 Wall Balls

Scaling Option 2

For Time:

400m Run

20 Wall Balls (10/6#) (10/9-ft.)

200m Weighted Run (10/6#)

10 Wall Balls

200m Weighted Run

10 Wall Balls

400m Run

20 Wall Balls

C. Mobility Session

Couch Stretch/ Pigeon Pose 2min per side

AT HOME OPTION:

4 Rounds:

400m Run

20 Jumping Squats

WEDNESDAY, OCTOBER 13th

A. Build to a heavy single Power Clean

B. AMRAP 10:

5 Power Cleans (205/145#)

10 Toes-to-Bar

Target Rounds: 5+

AMRAP 10:

5 Power Cleans (155/105#)

10 Toes-to-Bar

AMRAP 10:

5 Power Cleans (75/55#)

10 Hanging Knee Raises

C. Mobility Session:

3 Sets

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side

:30 Banded Rack Stretch / Side

AT HOME OPTION:

THURSDAY, OCTOBER 14th

A. Build to a heavy 2 rep Back Squat

* take bar from the floor, this bar should be heavier than WOD weight

* practice clean/jerk/ rack to back

B. For Time:

21 Back Squats (body weight)

7 Rope Climbs (15-ft.)

15 Back Squats

5 Rope Climbs

9 Back Squats

3 Rope Climbs

Target Time: 10-15min

Scaling Option 1:

For Time:

21 Back Squats (1/2 body

weight)

3 Rope Climbs (15-ft.)

15 Back Squats

2 Rope Climbs

9 Back Squats

1 Rope Climbs

Scaling Option2:

For Time:

21 Back Squats (1/4 body

weight)

9 Rope Pull-to-Stand

15 Back Squats

6 Rope Pull-to-Stand

9 Back Squats

3 Rope Pull-to-Stand

C. 3 Sets:

10 DB WIndmills ea side

20 DB Russian Twists

AT HOME OPTION, with DB's:

For Time:

21-15-9

DB Squats

42-30-18

DB Renegade Rows

FRIDAY, OCTOBER 15th

A. AMRAP 20:

20/15 Calorie Row

15 Ring Dips

10 DB Turkish Get-ups (50/35#)

Target Rounds: 5+

Scaling Option 1

AMRAP 20:

15/10 Calorie Row

10 Ring Dips

10 DB Turkish Get-ups (35/20#)

Scaling Option 2

AMRAP 20:

10/6 Calorie Row

15 Leg-Assisted Ring Dips

10 DB Turkish Get-ups (10/5#)

B. 3 Sets:

15 DB Bent Over Rows / Arm

15 Seated Leg Raise Over DB

AT HOME OPTION:

AMRAP 20:

400m Run

15 Push-ups

10 BW Turkish Get-ups

SATURDAY, OCTOBER 16th

A. 5 Rounds For Time:

50 Double Unders

20 Wall Ball (20/14lbs)

Target Time: 7-10 minutes

Scaling option 1

5 Rounds For Time:

30 Double Unders

20 Wall Ball (14/10lbs)

B. Accumulate...

100 Shoulder Taps (feet on medball)

2:00 Weighted Hollow Hold