WEEK of WOD's 11.11.19 - 11.16.19

MONDAY, NOVEMBER 11th

A.

As many rounds as possible in 12 minutes of...

15 Burpees

12 Deadlifts (155/105lbs)

9 Hang Power Cleans

6 Push Jerks

Goal Rounds: 4+

Scale to: 9-9-6-3 reps, by Load

B.

In 12 minutes, complete 5 sets of the following...

Back Squat x 5 reps

*Starting around 50%, build each set to finish with a heavy set of 5 for the day

C.

Mobilize Pec/Ant Shoulder

TUESDAY, NOVEMBER 12th

A.

6 Rounds for Time:

15/12 Calorie Bike

50 Double Unders (100 SU)

15 Russian Kettlebell Swings (70/53lbs)

Goal Time: <18 minutes

Scale to: 10/7 Cals, 25 DU/50 SU, by Load

B.

In 12 minutes, complete 5 sets of the following...

Bench Press x 5 reps

*Starting around 50%, build each set to finish with a heavy set of 5 for the day

*Complete 25 Band Pull Aparts between sets

C.

Pretzel/Low Back Supernova

WEDNESDAY, NOVEMBER 13th

A.

In 15 minutes, build up to a heavy 3 Position Power Snatch:

Start from the ground, then hang position, then high hang position. Build in load every set.

B.

8 min Alternating EMOM:

Even Min: Max Box Jumps (30/24”)

Odd Min: 10 Hang Power Snatch (135/95lbs)

C.

Accumulate 5 minutes in Plank, mobilize calves/traps between sets

THURSDAY, NOVEMBER 14th

A.

5 rounds for Max Reps:

In 3 minutes, complete...

400m Row

Max Front Squats

Rest 1 minute

Round 1: 135/95lbs

Round 2: 115/75lbs

Round 3: 95/65lbs

Round 4: 75/55lbs

Round 5: 45/35lbs

B.

In 10 minutes, complete...

10 Dumbbell Bent Over Rows (each arm)

30 Hollow Body Rocks

30 Supermans

FRIDAY, NOVEMBER 15th

A.

For Time:

500m Ski Erg

100ft Mixed Carry Walking Lunge (35/18lbs)

20 Strict Pull-ups

100ft Mixed Carry Walking Lunge (35/18lbs)

15 Strict Pull-ups

100ft Mixed Carry Walking Lunge (35/18lbs)

10 Strict Pull-ups

100ft Mixed Carry Walking Lunge (35/18lbs)

500m Ski Erg

*Target Time: 18:00 Time Cap: 24:00

B.

3 Quality Sets:

9 Romanian Deadlifts @ Mod Load

15 Weighted Glute Bridges (DB in hips)

27 GHD Sit-Ups

Rest 2:00 between sets.

SATURDAY, NOVEMBER 16th

A.

As many rounds and reps as possible in 16 minutes of...

400m Run

16 Sang Bag Cleans (50/35lbs)

16 Sand Bag Squats (50/35lbs)

B.

Coaches Choice