WEEK of WOD’s 11.4.19-11.9.19

MONDAY, NOVEMBER 4th

A.

10 rounds for Time:

3 Overhead Squats (135/95lbs)

6 Burpees

9 Pull-ups

Scale to: by Load, Banded Pull-ups

Goal Time: <12 minutes

B.

On the Minute x 12 (3 Rounds):

Minute 1 – Strict TTB

Minute 2 – GHD Static Hold – Belly Up (Supine)

Minute 3 – Banded Good Mornings

Minute 4 - Weighted DB Glute Bridges

Not for score. Practice quality reps in each time domain.

TUESDAY, NOVEMBER 5th

A.

For Time, complete 5 sets of...

30 Double Unders (60 SU)

15 Power Snatch (75lb/55lb)

Rest 5 Minutes, then complete 5 Sets of...

30 Double Unders (60 SU)

10 Thruster (95lb/65lb)

Scale to: 15DU/ 30SU, by load, by Amount of Rounds

Goal Time: 5-7 minutes per session

B.

Complete One Round for Quality/ Active Recovery Pace:

200m D-Ball Walk (100/70)

400m Wreckbag Run (50/35)

800m Run

WEDNESDAY, NOVEMBER 6th

A.

5 Rounds for Time with Partner:

200m Run Part A/ 250m Row Partner B, then switch

40 Kettlebell Swings (53/35lbs)

30 Pushups

*share KBS and Push-up reps as desired

Scale to: 3-4 Rounds

Goal Time: < 25 minutes

THURSDAY, NOVEMBER 7th

A.

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

15/12 Calorie Ski or Row

15 DB Reverse Lunges (35/20lbs)

10 Handstand Push-ups (Pike Push-ups)

Scale to: 10 reps, Alt Top Down DB Press

Goal Rounds: 5+

B.

For Quality/ActiveRecovery:

15 Calorie AirRunner

15 Calorie Assault Bike

2min Plank

12 Calorie AirRunner

12 Calorie Assault Bike

90sec Plank

9 Calorie AirRunner

9 Calorie Assault Bike

1min Plank

FRIDAY, NOVEMBER 8th

CROSSFIT GAMES OPEN 20.5

SATURDAY, NOVEMBER 9th

TBD BASED ON 20.5