WEEK of WOD's 11.8.21 - 11.12.21

MONDAY, NOVEMBER 8th

A. 16 Minute AMRAP

15 Alt DB Snatches (50, 35Lb)

50Ft SA DB OH Walking Lunge

30 Alt DB Snatches

100Ft SA DB OH Walking Lunge

45 Alt DB Snatches

150Ft SA DB OH Walking Lunge

15 Alt DB Snatches (70, 50lb)

50Ft Handstand Walk

30 Alt DB Snatches

100Ft Handstand Walk

45 Alt DB Snatches

150Ft Handstand Walk

Target Rounds: Try to finish!

Scaling Option 1/ Masters RX:

16 Minute AMRAP

15 Alt DB Snatches (35, 20lb)

50Ft SA DB OH Walking Lunge

30 Alt DB Snatches

100Ft SA DB OH Walking Lunge

45 Alt DB Snatches

150Ft SA DB OH Walking Lunge

15 Alt DB Snatches (50, 35lb)

50Ft Bear Crawl

30 Alt DB Snatches

100Ft Bear Crawl

45 Alt DB Snatches

150Ft Bear Crawl

Scaling Option 2: Use 20/10lb DB

B. 4 Rounds for Quality...

20 sec on/ 10 sec off for 4 rounds on MACHINE of CHOICE

Then...100ft Farmer's Carry (AHAP, D&B 2x)

AT HOME OPTION:

AMRAP 15 minutes:

30 Bear Crawl Steps

30 Walking Lunges

5 Inchworms

TUESDAY, NOVEMBER 9th

A. 3 Front Squats x 8 sets

* Every 1:45 @ 75%

* Build for 3 x 3, then stay at 75%

B. For Time, 15-12-9:

Shoulder-to Overhead (165, 115lb)

Bar Muscle-up

Target Time: 5 minutes

Time CAP: 10 minutes

Scaling Option 1/ Masters RX :

For Time, 12-9-6

STOH (135/95lbs)

Bar Muscle-up

*scale to Strict Pull-up

Scaling Option 2:

For Time, 15-12-9

STOH (65/35lbs, 20/10lb DBs)

Ring Row

C. Lat Distraction 2min per side

AT HOME OPTION:

5 Rounds:

5 Slow Squats (5 sec down)

15 Push-ups

25 Mountain Climbers

WEDNESDAY, NOVEMBER 10th

A. For Time:

"GRACE"

30 Clean and Jerk (135/95lbs)

Target Time: 4min or less

Time CAP: 8 minutes

OR...

"HEAVY GRACE"

30 Clean and Jerks

(185/125lbs)

* ONLY for athletes that have a SUB 4 minute GRACE time

* Time CAP is still 8 minutes

Scaling:

Scale LOAD to meet time domain demands and maintain stimulus

Use DB's as needed

B. For Time with partner:

100 Bar Facing Burpees

*one partner works/ one partner holds plank off elbows

Target Time: 5 minutes

Time CAP: 10 minutes

Scaling Option:

Burpees (without jumping over BB)

AMRAP in 10 minutes with partner!

AT HOME OPTION:

For TIme:

100 Burpees

THURSDAY, NOVEMBER 11th

A. 3 Shoulder Press x 8 sets

* Every 1:45 @ 75%

* Build for 3 x 3, then stay at same load for 8 sets

B. 3 Rounds for Reps:

3 Minute AMRAP

99 Double-Unders

33 Wallballs (20, 14lb)

In Remaining Time:

Max Rep Double Db Step-Overs (50, 35lb/ 24/20")

- 1 minute Rest -

Scaling Option 1/ Masters RX:

Each athlete completes 3 rounds for total reps:

3 Minute AMRAP

66 Double-Unders (150 Single Unders)

22 Wallballs (20, 14lb)(9, 6kg)

In Remaining Time:

Max Rep Double Db Step-Overs (50, 35lb/ 24/20")

- 1 minute Rest -

Scaling Option 2:

3 Minute AMRAP

50 Single Unders

15 Wall Balls (10/6lbs)

In Remaining Time:

Max Box Steps (12")

- 1 minute Rest -

C. Accumulate 3 minutes in Hollow Body Hold

AT HOME OPTION:

3 Rounds for Time:

200m Run

20 Jumping Squats

Stair Steps in remaining time

FRIDAY, NOVEMBER 12th

A. 20 min EMOM, alternating rounds EVERY 2 MINUTES...

Even Rounds:

6 Cal Ski

9 Pull-ups

12 Russian Kettlebell Swings (70/53lbs)

Odd Rounds:

200m Run

Target Time: 90sec or less of work, 30+ of rest

Scaling Option 2

3 Cal Ski

5 Banded Pull-ups/ Ring Rows

10 Russian KBS (26/18lbs)

B. For Quality:

100 MB SIt-up Tosses with partner (20/14lbs)

100 MB Russian Twist Tosses with partner (25 ea side)

SATURDAY, NOVEMBER 13th

18:00 Amrap

20/15 Calorie Assault Bike or Echo Bike

50ft Double Dumbbell Walking Lunge (50’s/35’s)

20 Push-ups

Target number of Rounds: 4.5 - 6 rounds

Scaling option 1 (Masters 45+)

15:00 Amrap

16/14 Calorie Assault Bike or Echo Bike

50ft Double Dumbbell Walking Lunge (35’s/25’s)

20 Push-ups

Scaling Option 2

15:00 Amrap

12/10 Calorie Assault Bike or Echo Bike

50ft Walking Lunge or 20 Step Ups

15 Bar Push-ups

EXTRA GYMNASTICS WORK

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 PUSHUPS

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 ---