WEEK of WOD's 11.2.20 - 11.7.20

MONDAY, NOVEMBER 2nd

HAPPY BIRTHDAY BLAIR MORRIS, KRISTINE FRIEDMAN, RACHEL HOOVER, and BETH SMITH

A. Back Squat

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

B. 10:00 Amrap

3-6-9-12. . .

Devils Press (50s/35s)

10 Box Jump Overs (24/20)

Target number of Reps: 80

Minimum number reps before scaling: 60

Scaling option 1

10:00 Amrap

3-6-9-12. . .

Devils Press (35s/20s)

10 Box Jump Overs (20/16)

Scaling option 2

10:00 Amrap

3-6-9-12. . .

Burpee Deadlifts (35s/20s)

10 Step Up and Overs (24/20)

TUESDAY, NOVEMBER 3rd

HAPPY BIRTHDAY PADAB MCWHORTER and BRENT CARRIGAN

A. Squat Snatch

Every 1:00 (10 sets)

3 Squat Snatch @70% (singles)

B. For Time:

40-30-20-10

Cal. Assault bike (Ladies Cal. 30-22-14-8)

Air Squats

Target time: 8-9 minutes

Time cap: 12 minutes

Scaling option 1

For Time:

27-21-15-9

Cal. Assault bike (Ladies Cal. 21-15-12-7)

Air Squats

Scaling option 2

For Time:

400m-300m-200m-100m

Row

40-30-20-10

Air Squats

C. Rope Climb Progression Work

WEDNESDAY, NOVEMBER 4th

HAPPY BIRTHDAY JAKE LOCKERT

A.

For time:

1,000-meter row

Then, 5 rounds of:

21 pull-ups

7 push jerks (135/95)

Target time: 11-13 minutes

Time cap: 18 minutes

Scaling option 1:

For time:

750-meter row

Then, 5 rounds of:

15 pull-ups

5 Shoulder to Overhead (115/75)

Scaling option 2:

For time:

1000-meter row

Then, 5 rounds of:

21 Russian Kettle Bell Swings (1.5/1)

7 Shoulder to Overhead (95/65)

Scaling option 3:

For time:

500-meter row

Then, 5 rounds of:

15 Ring Rows

10 Push Ups

B. 3 sets

20 Alt. Bench DB Bench Press

20 GHD’s or GHD practice (for 90 seconds)

THURSDAY, NOVEMBER 5th

A. Shoulder Press

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

B. For Time:

100 Double Unders

50 Alternating Dumbbell Step Ups (50/35) (24”/20” box)

100 Double Unders

50 Burpees

100 Double Unders

Target time: 11-13 minutes

Time cap: 15 minutes

Scaling option 1:

70 Double Unders

30 Alt. DB Step Ups (35/20) (20”/16” box)

70 Double Unders

30 Burpees

70 Double Unders

Scaling option 2:

100 Single Unders

50 Step Ups (20”/16” box)

100 Single Unders

25 Burpees

100 Single Unders

B.

3 sets

30 sec. Top of Ring Hold

3 Turkish Get Ups (each side)

5 Goblet Squats (slow and controlled decent)

FRIDAY, NOVEMBER 6th

HAPPY BIRTHDAY DANI LEATHERMAN

A.

5 rounds:

Run 600 meters

20 overhead squats (75/55)

20 sumo deadlift high pulls (75/55)

Target time: 25 mintues

Time cap: 30 minutes

Scaling option 1:

5 rounds:

Run 400 meters

15 overhead squats (65/45)

15 sumo deadlift high pulls (65/45)

Scaling option 2:

5 rounds:

Run 600 meters

20 front squats (75/55)

20 deadlifts (75/55)

Scaling option 3:

5 rounds:

500m Row

20 Goblet Squats (light/moderate weight)

20 Kettle Bell Deadlifts (or 15 KB Sumo Deadlift High Pulls) (light/moderate weight)

B. 4 rounds

5-10 strict Chin Ups

10 Seated DB Z-Press

15 Hip Extensions (OR 20 Superman)

SATURDAY, NOVEMBER 7th

HAPPY BIRTHDAY GARY CARRIER

3 Sets

100’ Handstand Walk (OR 30/22 Calorie Row OR Ski)

20 Dumbbell clean and jerks (70/50)

5 Rope Climbs (OR 2 Pegboards)

-Rest 1:1 between sets-

Target Time each set: 6-8 minutes

Time Cap each set: 11 minutes

Scaling option 1:

3 Sets

150’ Handstand Walk

15 Dumbbell clean and jerks (100/70)

3 pegboards (or 6 Rope Climbs)

-Rest 1:1 between sets-

Scaling option 2:

3 Sets

50’ Handstand Walk

15 Dumbbell clean and jerks (50/35)

1 pegboards (or 3 Rope Climbs)

-Rest 1:1 between sets-

Scaling option 3:

3 Sets

30/22 Calorie Row OR Ski Erg

20 Dumbbell clean and jerks (70/50)

10 Burpee Strict Pull Ups

-Rest 1:1 between sets-