WEEK of WOD’s 11.1.21-11.6.21

MONDAY, NOVEMBER 1st

A. 3 Back Squats @75% x 8 sets

- Every 1:45 -

B. 12min AMRAP:

3 Thrusters (95/65lbs)

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

12 Thrusters

12 Pull-ups

…partners trade back and forth, You Go/I Go style, and continue until time runs out

Target Reps: Round of 18's +

Scaling Option 1/Masters RX:

B. 12min AMRAP:

3 Thrusters (75/55lbs)

3 Pull-ups (Jumping Pull-ups)

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

12 Thrusters

12 Pull-ups

…partners trade back and forth, You Go/I Go style, and continue until time runs out

Scaling Option 2:

B. 12min AMRAP:

3 Thrusters (45/25lbs) or DB Thrusters (20/10s)

3 Ring Rows

6 Thrusters

6 Ring Rows

9 Thrusters

9 Ring Rows

12 Thrusters

12 Ring Rows

…partners trade back and forth, You Go/I Go style, and continue until time runs out

C. Mobility Session:

2min Couch Stretch side

AT HOME OPTION:

12min AMRAP:

3 Air Squats

3 Push-ups

Keep adding by 3's like above until time is up

TUESDAY, NOVEMBER 2nd

A. In 10-12 minutes, keep building for load...

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk x 5 working sets

B. "DIANE"

For Time:

21-15-9 of...

Deadlifts (225/155lbs)

Handstand Push-ups

Target Time: 5 minutes

Time CAP: 8 minutes

*Scaling this option to 15/12/9 is good option too

Scaling Option 1/ Masters RX:

For Time:

21-15-9

Deadlifts (185/125lbs)

Handstand Push-ups (1 Mat HSPU or 20" Pike Push-ups off Box)

Scaling Option 2:

For Time:

15-12-9

Deadlifts (65/45lbs)

Push-ups

AT HOME OPTION:

42-30-18 of:

Walking Lunges

60sec Handstand Hold or Pike Hold btw rounds

WEDNESDAY, NOVEMBER 3rd

A. In 10-12 minutes, keep building for load...

2 Snatch Push Press + 1 Overhead Squat x 5 working sets

B. For time:

20 Burpee Box Jump Overs (24"/20")

25/20 Calorie Row

30 Power Snatch (95/65)

25/20 Calorie Row

20 Burpee Box Jump Overs (24"/20")

Target Time: 10-12 minutes

Time Cap: 15 minutes

Scaling Option 1/Masters RX:

For time:

20 Burpee Box Jump Overs (20"/16")

20/16 Calorie Row

30 Power Snatch (75/55)

20/16 Calorie Row

20 Burpee Box Jump Overs (20"/16")

Scaling Option 2 (Beginner)

For time:

15 Up Down + Step Up (20"/16")

15/12 Calorie Row

30 Alternating Dumbbell Snatch (light)

15/12 Calorie Row

15 Up Down + Step Up (20"/16")

C. Mobility Session:

Single Lax Ball 1st Rib 2min per side

AT HOME OPTION:

3 Rounds:

20 Burpees

20 Supermans

20 Hollow Rocks

THURSDAY, NOVEMBER 4th

A. 3 Bench Press @75% x 8 sets

- Every 1:45 -

B. 5 sets for Time:

300m Run

20 GHD's

60 Double Unders

-rest 3:00 between rounds-

Target Time: 3 min

Time Cap: 4 min per round

Scaling Option 1/ Masters RX:

5 sets for Time:

300m Run

10-15 GHD's

30 Double Unders or 90 Single Unders

-rest 3:00 between rounds-

Scaling Option 2:

5 sets for Time:

200m Run

10-15 Ab Mat Sit-ups

60 Single Unders

-rest 3:00 between rounds-

AT HOME OPTION:

5 Rounds:

Run 300m

30sec Side Plank

FRIDAY, NOVEMBER 5th

  • AMRAP in 20 minutes
  • 50 Wall Ball Shots (20/14 lb)
  • 50 Double-Unders
  • 40 Box Jumps
  • 40 Toes-to-Bars
  • 30 Chest-to-Bar Pull-Ups
  • 30 Burpees
  • 20 Power Cleans (145/100 lb)
  • 20 Jerks (145/100 lb)
  • 10 Power Snatches (145/100 lbs
  • 10 Muscle-Ups

AMRAP in 20 minutes

50 Wall Ball Shots (20/14 lb)

50 Double-Unders

40 Box Jumps

40 Toes-to-Bars (K2C)

30 Chest-to-Bar Pull-Ups (Pull-ups)

30 Burpees

20 Power Cleans (145/100 lb)

20 Jerks (145/100 lb)

10 Power Snatches (145/100 lb)

10 Muscle-Ups (Bar Muscle-ups OR Chest to Bar)

Scaling Option 2:

AMRAP in 20 minutes

50 Wall Ball Shots (10/6)

100 Single Unders

40 Box Steps

40 Knees to Hips

30 Ring Rows

30 Burpees

20 Power Cleans (65/35lbs)

20 Jerks (65/35lbs)

10 Power Snatches (65/35lbs)

10 Jumping Pull-ups

SATURDAY, NOVEMBER 6th

WODAPALOOZA FUN, starts at 9am!

EXTRA GYMNASTICS WORK…

TOES TO BAR

4 sets @20%

--rest 30 seconds between sets--

---rest 1 minute--

3 sets @25%

--rest 30 seconds between sets--

---rest 1 minute--

2 sets @30%

---rest 2 minutes ---

SCALING- If your toes aren’t contacting bar, complete with your best knees to chest attempts. Use same rest times as above…

4 x 5 reps

3 x 6 reps

2 x 7 reps

HANDSTAND PUSH-UPS

Strict Handstand Push Up

3 sets @20%

-rest 30 seconds between sets-

---rest 1 minute--

2 sets @25%

-rest 30 seconds between sets-

---rest 1 minute--

1 sets @30%

* goal is unbroken for each set

---rest 2 minutes ---

Max effort Deficit Strict Handstand Push Up off box

SCALING- if you are still working on strict, complete this cycle as kipping handstand push-ups instead. If you are still working on kipping HSPU, complete the following sets using a box that allows you to get the # of reps in a row. Use same rest times as above.

4 x 5 reps

3 x 6 reps

2 x 7 reps