WEEK of WOD’s 11.16.20 - 11.21.20

MONDAY, NOVEMBER 16th

A. Back Squat

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 + reps @ 85%

B. For Time:

30-20-10

Toes-to-bar

Kettlebell lunge (yards)

W 24-kg (53#) kettlebells

M 32-kg (70#) kettlebells

Target time:8-10 minutes

Time cap: 15 minutes

Scaling option 1

For Time:

20-15-10

Toes-to-bar

30-20-10

Kettlebell lunge (yards)

W 16-kg kettlebells

M 24-kg kettlebells

Scaling option 2

For Time:

30-20-10

Knee to Elbows

Kettlebell Step Ups (20)

W 12-kg kettlebells

M 44-kg kettlebells

C. 3 Sets:

10 Single leg RDL (each leg)

10 Single leg hip bridge (each leg)

:30 Static hip bridge hold

*Rest as needed b/t sets

TUESDAY, NOVEMBER 17th

Squat Snatch

Every 1:00 (10 sets)

2 Squat Snatch @75% (singles)

Every 3:00 (5 sets)

10 Dumbbell Thrusters (2x50/2x35)

50 Double Unders

10 Dumbbell Thrusters (2x50/2x35)

* Scaling option 1

Every 3:00 (5 sets)

10 Dumbbell thrusters (2x35/2x20)

30 Double Unders

10 Dumbbell thrusters (2x35/2x20)

* Scaling option 2

Every 3:00 (5 sets)

7 Dumbbell thrusters (2x35/2x20)

50 Single Unders

7 Dumbbell thrusters (2x35/2x20)

* Scaling option 3

Every 3:00 (5 sets)

10 Dumbbell Front Squat (2x35/2x20)

30 Plate Hops

10 Dumbbell Push Press (2x35/2x20)

Weight selected should be able to be done unbroken for every set

Athletes have to move fast

C.3 sets

10 Dumbbell Bent over Row

10 Side Plank with Dumbbell Raise (each side)

WEDNESDAY, NOVEMBER 18th

A.For Time:

440-meter bike sprint (OR 15/12 Calorie Assault bike OR 600/500m Standing Bike Erg)

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

Burpee Pull Up

* Target time: 13-15 minutes

* Time cap: 20 minutes

* Scaling option 1

For Time:

350-meter bike sprint (OR 12/10 Calorie Assault bike OR 500/400m Standing Bike Erg)

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

Burpee Jumping Pull Up

* Scaling option 2

For Time:

12/10 Calorie Assault bike OR 200/175m Row

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

Up Down + Ring Row

B. 3 Sets:

10 Single arm dumbbell bench (in tempo)

10 Diamond push ups *See link in athlete notes

10 Single arm dumbbell upright row

THURSDAY, NOVEMBER 19th

A. Shoulder Press

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 reps @ 85%+

B. Max Effort:

2k Row

C. 3 sets

12 Single Arm Dumbbell Curl (each side)

12 Single Arm Dumbbell Bench (each side)

12 Cossack Squats

FRIDAY, NOVEMBER 20th

A. Teams of 2 (You go - I go)

8 Rounds (8 Rounds each/1:1-Work:Rest)

5 Power Cleans (185/125)

5 Bench Press (185/125)

Target time: 16-18 minutes

* Time cap: 22 minutes

* Scaling option 1

Teams of 2 (You go - I go)

8 Rounds (8 sets each/1:1-Work:Rest)

5 Power Cleans (135/95)

5 Bench Press (135/95)

* Scaling option 2

Teams of 2 (You go - I go)

6 Rounds (6 sets each/1:1-Work:Rest)

5 Power Cleans (95/55)

10 Push ups

* Individual Option

8 Rounds

5 Power Cleans (185/125)

5 Bench Press (185/125)

- rest 1:1 between rounds -

B. 3 sets

15 Russian Twist (weighted)

20 Alt. V-Ups

30 sec side plank (each side)

SATURDAY, NOVEMBER 21st

HAPPY BIRTHDAY JENNIFER FESMIRE!

A. For time:

• 100-yard sprint

• 100-yard sled push

• 100-yard sprint

W 80-lb. sled

M 105-lb. sled

B. For time:

320-meter hill sprint with a corn sack (OR Sandbag OR odd object)

W 30 lb. M 50 lb.

C. For time:

• Athletes will run along a 3-6 mile course around the Ranch through varying terrain, often steep and loose.