WEEK of WOD's 10.5.20 - 10.10.20

MONDAY, OCTOBER 5th

HAPPY BIRTHDAY JUSTIN FONTENOT

"THE CHIEF"

5 sets for Reps:

3:00 Amrap

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

- Rest 1 minute between sets -

* Record total reps each set/ Always restart back to power cleans for each amrap *

Target number of Reps each set: 80-100+

Minimum number reps before scaling: 60

SCALING:

5 sets

3:00 Amrap

3 Power Cleans (95/65)

6 Bar Push-ups (OR knee push ups)

9 Air Squats

B. 50:00-60:00

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)

TUESDAY, OCTOBER 6th

HAPPY BIRTHDAY JUSTIN BROWN

A. For Time:

200/160 Cal. Assault Bike

Every 3:00

3 Power Snatch (155/105)

4 Overhead Squats (155/105)

3 Bar Muscle Ups

Target time: 18-22 minutes

Time cap: 28 minutes

* Can partner this WOD and alternate 3 min rounds, plus accumulate Cals

* Goal for the PS,OVHS,BMU is around 1:00, giving the athletes at least 2:00 on the bike.

SCALING:

For Time:

150/120 Cal. Assault Bike

Every 3:00

3 Power Snatch (105/70)

4 Overhead Squats (105/70) (Scale to back squats if overhead mobility is a limiting factor)

3 Burpee Pull up

B. 4 Rounds

15 GHD Hip Raises

10 Weight Stepback Lunges (each side)

10 Romanian Deadlifts (focus on movement quality)

WEDNESDAY, OCTOBER 7th

A. For Time:

10-9-8-7-6-5-4-3-2-1

Double KB/DB Deadlifts (70/53lbs)

Handstand Push-ups (Pike Push-ups off box or floor)

Target time: 5-7 minutes

Time cap: 12 minutes

SCALING:

10-9-8-7-6-5-4-3-2-1

Double KB/DB Deadlifts (44/26's)

Push Ups

B. Accessory:

90 sec pigeon pose (each side)

60 sec twisted cross (each side)

60 sec seated QL Stretch (one leg extended - one bent - hands to foot of extended leg and hold)

THURSDAY, OCTOBER 8th

HAPPY BIRTHDAY MARISA ROTOLO, KEITHA PITCHFORD, and SCOTT ALDREDGE

A. AMRAP 20 Minutes

15 burpees

30/24 calorie row

Target number of Rounds: 5-7

Minimum number Rounds before scaling: 3

SCALING:

AMRAP 20 Minutes

10 Burpees (OR 15 Up/Downs)

20/15 calorie row

B. Accessory:

3 Rounds

10 sandbag squat/back lunge (sandbag squat +stepback lunge right + stepback lunge left)

15 Weighted Ab Mat Sit-ups

FRIDAY, OCTOBER 9th

A. 3 Rounds For time:

800m Run

50 KB Swings (1.5/1)

50 Abmat Sit Ups

Target time: 22:00 - 24:00

Time cap: 30:00

Notes: Goal for the run is around 3:30 - 4:00 minutes. We wanna see athletes come in from the run and ready to swing the kettle bell. For Kettle bell swings the goal should be 2-3 sets

SCALING:

3 Rounds

400m Run

30 KB Swings (35/20)

30 Abmat Sit Ups

B.

3 min easy bike

-into-

2 min forearm smash w/ barbell

1 min seal pose

2 min foot smash w/ lacrosse ball

SATURDAY, OCTOBER 10th

AMRAP 20 Minutes

5 Rounds

10 Bench Presses (135/95)

10 strict pull-ups

4 Rounds

8 Bench Presses (155/105)

12 strict pull-ups

3 Rounds

6 Bench Presses (185/125)

14 strict pull-ups

2 Rounds

4 Bench Presses (205/135)

16 strict pull-ups

1 Rounds

2 Bench Presses (225/155)

18 strict pull-ups