WEEK of WOD’s 11.29.21 - 12.4.21

MONDAY, NOVEMBER 29th

A. 15:00-27:00

In 12 minutes, work up to a heavy, unbroken set…

1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean

B. 30:00-42:00

For Time:

5 Rope Climbs

100ft Double Kettlebell Front Rack Walking Lunge (2x53/2x35)

30/24 Calorie Row

100ft Double Kettlebell Front Rack Walking Lunge (2x53/2x35)

5 Rope Climbs

Target time: 8-10 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

3 Rope Climbs

100ft Double Kettlebell Front Rack Walking Lunge (2x35/2x25)

25/20 Calorie Row

100ft Double Kettlebell Front Rack Walking Lunge (2x35/2x25)

3 Rope Climbs

Scaling Option 2

5 Zombie Rope Climbs

100ft Walking Lunge

20/15 Calorie Row

100ft Walking Lunge

5 Zombie Rope Climbs

C. AMRAP 10 minutes:

30sec Side Plank R/L

15 Goblet Squats

10 Cal Echo Bike - steady

TUESDAY, NOVEMBER 30th

A. 15:00-30:00

Back Squats 8 x 2 @ 85%, every 2 minutes

* in btw sets complete 5 Retractions + 5 Kips/ alternated with 5 HS Shrugs + 3 Kip HSPU

B. 30:00-53:00

3 sets (1 Set every 6:00)

Run 200m

20 Pullups

15 Handstand Push-Ups

Run 200m

Target Time: 3-4min per interval

Time Cap: 5min

Scaling option 1 (Masters 45+)

3 sets (1 Set every 6:00)

Run 200m

15 Pullups

10 Handstand Push-Ups

Run 200m

Scaling Option 2 (Beginner)

3 sets (1 Set every 6:00)

Run 200m

20 Ring Rows

15 Push-Ups

Run 200m

WEDNESDAY, DECEMBER 1st

A. 15:00-30:00

In 15 minutes, perform Snatch singles within 70-90% of 1RM

B. 35:00-50:00

Every 90 seconds for 15 minutes (10Rounds)…

7/5 Cal Ski

5 Devil’s Press (50/35s)

5 Box Jumps (30/24)

Target Time: 45-60sec

TimeCap: 60sec

Scaling Option 1/ Masters RX:

6/4 Cal Ski

4 Devils Press (40/25s)

4 Box Jumps (24/20)

Scaling Option 2:

5/3 Cal Ski

3 Devils Press (20/10s)

6 Box Steps

THURSDAY, DECEMBER 2nd

A. 15:00-30:00

Bench Press 8 x 2 @85% every 2 minutes

B. 35:00-50:00

. For Time:

40/30 Calorie BikeERG

40 Sumo Deadlift (225/155lbs)

40/30 Push-Ups

40 Deadlift

40/30 Push-ups

40/30 Calorie BikeERG

Target Time: 10-12min

Time Cap: 15min

Scaling Option 2:

30/20 Calorie BikeERG

30 Sumo Deadlift (225/155lbs)

30/20 Push-Ups

30 Deadlift

30/20 Push-ups

30/20 Calorie BikeERG

FRIDAY, DECEMBER 3rd

A. 3 Rounds For Time:

Run 400m

10 Thrusters (155/105lbs)

Target Time: 8-10 minutes

Time Cap: 12 minutes

Scaling Option 1/Masters RX

3 Rounds for Time:

Run 300-400m

10 Thrusters (135/95lbs)

Scaling Option 2:

3RFT:

Run 200m

10 Thrusters (75/55lbs)

. 3 Sets:

:30 Alternating Leg V-Ups

:30 Russian Twists

:30 Flutter Kicks

3min Machine of Choice @ steady pace

1min Pike/Straddle stretch

SATURDAY, DECEMBER 4th

. For Time

1.5 mile Run

120 Double-Unders

100 Air Squats

80 Chest-to-Bar Pull-Ups

60 GHD Sit-Ups

40 Clean-and-Jerks (115/85 lb)

20 Strict Deficit Handstand Push-Ups (4/2.5")

EXTRA GYMNASTICS:

TOES TO BAR:

5 Rounds:

5 Strict Toes to Bar @31X1

5 Round the Worlds each direction (rest btw switching sides)

30second Hollow Body Hold

HANDSTAND PUSH-UPS:

5 Rounds:

5 Strict HSPU or Difficult Box Push-ups @31X1

5 Round the World Box Walks

30sec Plank Hold (hands)