WEEK of WOD’s 10.26.20 - 10.31.20

MONDAY, OCTOBER 26th

A. Every 2:00 (8 rds)

10 Deadlifts (185/125)

10 Bar Facing Burpees

-at 15:00-

40 Deadlifts (185/125)

40 Bar Facing Burpees

Workout 1

Target time each set: 1-1:15

Time cap each set: 1:40

Workout 2

Target time: 4-6 minutes

Time cap: 8 minutes

Scaling option 1

6 Sets (1 Set Every 2:00)

7 Deadlifts (135/95)

7 Bar Facing Burpees

-at 15:00-

30 Deadlifts (135/95)

30 Bar Facing Burpees

Scaling option 2

6 Sets (1 Set Every 2:00)

10 KB Sumo Deadlifts

5 Up Downs

-at 15:00-

25 KB Sumo Deadlifts

25 Up Downs

B.

3 Sets

60 second weighted plank

20 seated Russian twist (AHAP)

60 Second Hollow Rock Hold

20 Bicycle Kicks

TUESDAY, OCTOBER 27th

HAPPY BIRTHDAY WAYNE ZUMWALT

A. Back Squat for load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B.

For Time:

40/30 Calorie Row

80 Wall Balls (30/20) OR 100 Wall Balls (20/14)

40/30 Calorie Row

Target time: 8-10 minutes

Time cap: 14 minutes

Scaling option 1

For Time:

30/20 Cal. Row

60 Wall Balls (20/14) OR 50 Wall Balls (14/10)

30/20 Cal. Row

Scaling option 2

For Time:

25/18 Cal. Row

50 Dumbbell Thrusters (light)

25/18 Cal. Row

C.

3 sets

10 Dumbbell Hammer Curls (each side)

6-8 Glute Ham Raises

10 Bird Dogs (each side)

WEDNESDAY, OCTOBER 28th

A. 10 minutes work up to Heavy Clean and Jerk (squat)

B.

15:00 Amrap

150 yard Shuttle Sprint (25yard down and Back/50yard down and back) (OR 6x25 yard shuttle OR 10x15 yard shuttle if limited on road running space)

10 Left Arm Dumbbell Hang Clean and Jerks (50/35)

10 Right Arm Dumbbell Hang Clean and Jerks (50/35)

50 Double Unders

Target number of Rounds: 4-5 Rounds

Minimum number rounds before scaling: 3 rounds

* Scaling option 1

15:00 Amrap

90 yard Shuttle Sprint (15yard down and Back/30yard down and back) (OR 4x25 yard shuttle OR 5x20 yard shuttle if limited on road running space)

10 Left Arm DB Hang Clean and Jerk (35/20)

10 Right Arm DB Hang Clean and Jerks (35/20)

35 Double Unders

* Scaling option 2

15:00 Amrap

200m Row or 400m Bike Erg

10 Left Arm DB Hang Clean (35/20)

10 Right Arm DB Hang Clean (35/20)

50 Single Unders

C.

3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB (elevated rear foot - each side)

10 Single Leg Dumbbell RDL (each side)

THURSDAY, OCTOBER 29th

HAPPY BIRTHDAY MARIELA CRUZ

A.

Shoulder Press for load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B.

Teams of 2

2 Rounds

100 GHDs Or 100 Stick Sit Ups

*Partner dead hangs from bar

100 Jumping Split Lunges

* Partner holds front rack (135/95)

* Target time: 15-17 mintues

* Time cap: 20 minutes

* Scaling option 1

Teams of 2

2 Rounds

80 GHDs Or 80 Stick Sit Ups

*Partner dead hangs from bar

80 Lunges

*Partner holds front rack (95/65)

* Scaling option 2

Teams of 2

2 Rounds

100 Abmat Sit Ups

*Partner Farmer Carry Holds

100 Step Ups

* Partner holds Kettle bell Front Rack

* Individual option

2 Rounds

40 GHD's

1:00 Dead Hang from Bar

40 Jumping Split Lunges

1:00 Front Rack Hold (135/95)

C.

3 rounds

10 Strict Chinups

10 Deficit Pushups

15 Hip Extension (or glute bridges)

FRIDAY, OCTOBER 30th

HAPPY BIRTHDAY JENN DUKE and DAN GRINER

A.

For Time:

30-20-10

Chest to Bar Pull Ups

15-10-5

Overhead Squats (155/105)

* Target time: 8-10 minute

* Time cap: 14 minute

* Scaling option 1

For Time:

30-20-10

Pull Ups

15-10-5

Overhead squats Squats (115/85)

* Scaling option 2

For Time:

30-20-10

Ring Rows

15-10-5

Front Squats (95/65)

B.

3 Sets:

10 Cat Cow Exercises

10 Birddogs (each side)

20 Supermans

SATURDAY, OCTOBER 31st

4 sets

AMRAP 5 Minutes

20/15 Calorie Assault Bike

20 Bench Presses 115/80

20 Box Jumps 24/20

2 Rope Climbs

-Rest :90 between sets-

Target Reps each set: 82 or more (i.e. 1+20 or more)

Minimum reps each set before scaling: 62 (i.e. 1 round)

* Scaling option 1

4 sets

AMRAP 5 Minutes

15/12 Calorie Assault Bike

20 Bench Presses (95/65)

15 Box Jumps (24/20) (Step Down each rep)

1 Rope Climb

- rest :90 between sets -

* Scaling option 2

4 sets

AMRAP 5 Minutes

15/12 Calorie Row

15 Dumbbell Bench

15 Step Ups

4 Burpee Jumping Pull Ups

- rest :90 between sets -