WEEK of WOD’s 11.15.21 - 11.20.21

MONDAY, NOVEMBER 15th

A. Back Squat

6 x 3 @ 80% every 2 minutes

B. AMRAP 15 minutes:

20/15 Cal Row

15 GHD Sit-up

15 Box Jumps (24/20")

Target Rounds: 5+

Scaling Option 1:

15/12 Cal Row

10 GHD Sit-ups OR Wt’d Ab Mat Sit-ups

15 Box Jumps(20/16")

Scaling Option 2:

12/10 Cal Row

10 Ab Mat Sit-ups

10 Box Steps (12")

C. Mobility:

Couch stretch 2min ea side

AT HOME OPTION:

AMRAP 15:

30 Plank Jacks

15 Sit-ups

15 Stair Jumps (Steps)

TUESDAY, NOVEMBER 16th

A. For Time:

25 Burpee Box Climb Overs (48/40")

40/32 Cal Echo Bike

50 Ab Mat Sit-ups

20 Bar Muscle-ups

50 Ab Mat Sit-ups

40/32 Cal Echo Bike

25 Burpee Box Climb Overs

Target Time: 20minutes or less

Time CAP: 25 minutes

Scaling Option 1/Masters RX:

For Time:

25 Burpee Box Climb Overs (40/30")

30/20 Cal Echo Bike

50 Ab Mat Sit-ups

10 Bar Muscle-ups (OR 20 C2B Pull-ups)

50 Ab Mat Sit-ups

30/20 Cal Echo Bike

25 Burpee Box Climb Overs

Scaling Option 2:

For Time:

15 Burpee Box Step Overs (24/20")

30/20 Cal Assault Bike

25 Ab Mat Sit-ups

15 Strict Banded Pull-ups

25 Ab Mat Sit-ups

30/20 Cal Echo Bike

15 Burpee Box Step Overs

B. 3 Rounds for Quality @ Moderate Loads…

10 Double KB Deadlift

100’ Mixed KB Carry (OH + FC) ea side

3 Turkish Get ups (each side)

AT HOME OPTION:

4 Rounds:

15 Burpees

25 Sit-ups

35 Reverse Lunges

WEDNESDAY, NOVEMBER 17th

Snatch Balance

A. In 10-12min, build up to a heavy snatch balance for today

(Ex: 3-3-2-2-1–1-1)

A. For Reps:

AMRAP 3 minutes:

3 Power Cleans (185/125lbs)

3 Strict Handstand Push-up

- Rest 3 minutes -

AMRAP 3 minutes:

6 Power Cleans (155/105lbs)

4 Strict Handstand Push-ups

- Rest 3 minutes -

AMRAP 3 minutes

9 Power Cleans (135/95lbs)

5 Strict Handstand Push-ups

Target Rounds per 3min: 4+, 3+, 2+

Scaling Option 1:

AMRAP 3 minutes:

3 Power Cleans (155/105lbs)

3 Kipping Handstand Push-up

- Rest 3 minutes -

AMRAP 3 minutes:

6 Power Cleans (135/95lbs)

4 Kipping Handstand Push-ups

- Rest 3 minutes -

AMRAP 3 minutes

9 Power Cleans (115/75lbs)

5 Kipping Handstand Push-ups

* Use Strict Box Pike Push-up as well

Scaling Option 2:

AMRAP 3 minutes:

3 Power Cleans (75/55lbs)

3 Push-up

- Rest 3 minutes -

AMRAP 3 minutes:

6 Power Cleans (65/45lbs)

4 Push-ups

- Rest 3 minutes -

AMRAP 3 minutes

9 Power Cleans (55/35lbs)

5 Push-ups

AT HOME OPTION:

AMRAP 15:

3 Tuc Jumps + 3 Push-ups

6 Tuc Jumps + 6 Push-ups

9’s, 12’s, 15’s…continue in this fashion

THURSDAY, NOVEMBER 18th

A. Bench Press

6 x 3 @ 80%, every 2 minutes

B. For Time, with partner…

2000/1500m Row or Ski

40 Sandbag over Shoulder (150/100lbs)

2000/1500m Row or Ski

Target Time: 20 minutes

Scaling Option 1/ Masters Rx

2000/1500m Row or Ski

40 Sandbag over Shoulder (100/70lbs

2000/1500m Row or Ski

Scaling Option 2

1500/1000m Row or Ski

40 Sandbag over Shoulder (50/30lbs)

1500/1000m Row or Ski

C. Moblity

2min Supernova Pec Smash ea side

AT HOME OPTION:

Run 800m

2 minute Handstand Hold

2 minute Hollow Hold

Run 800m

FRIDAY, NOVEMBER 19th

A. AMRAP 12minutes:

5 Front Squat (185/125lbs)

10 Chest to Bar Pull-ups

20 Double Unders

Target Rounds: 5+

Scaling Option 1/ Masters Rx

5 Front Squat (155/105lbs)

5 Chest to Bar + 5 Pull-ups

40 Single Unders

Scaling Option 2

5 Front Squat (65/35lbs)

10 Jumping Pull-ups or Ring Rows

20 Single Unders

B. 4 Rounds for Quality

400m Run

20 second Dip Support Hold

20 second Supinated Bar Hang

20 second Hollow Body Hold

* scale run to 200-300m and scale down to 10 sec or up to 30 sec

SATURDAY, NOVEMBER 20th

4 Sets for Time:

200m Run

15 DB Thrusters (50/35lbs)

200m Run

- Rest 2 minutes -

Scaling Option 1:

* use 35/20lb DBs

Scaling Option 2:

* use 20/10lb DBs

EXTRA GYMNASTICS:

TOES TO BAR

3 rounds for Quality:

3 reps of 3 second tempo Strict Toes to Bar on way up

[1 count on the way down]

--Immediately into--

3 reps of 3 second tempo Strict Toes to Bar on way down

[1 count on the way up]

---rest 2 minutes between sets---

After resting a full 2 minutes:

Complete 3 max effort Kipping Toes to Bar in 20 seconds

--rest 40 seconds beteween sets --

*Scaled: Use tuck up for tempo work [complete the tuck up strict] or just get straight legs as high as possible on the tempo count.

HANDSTAND PUSH-UPS

3 rounds for Quality:

3 reps of 3 second tempo Strict Handstand Push Up on way down

[1 count on way up]

immediately into

3 reps of 5 second tempo Strict Handstand Push Up on way up

[1 count on way down]

*Scaled: Use box for tempo work

---rest 2min between sets--

After resting a full 2 minutes

Complete 3 max effort Kipping Handstand Push Up in 20 sec

--rest 40 sec beteween sets --

*Scaled:

3sets x 20 sec handstand shrugs against wall

---rest 40 sec between sets ---