WEEK of WOD's 11.9.20 -11.14.20

MONDAY, NOVEMBER 9th

HAPPY BIRTHDAY DAVE NORWOOD and TODD BATSON

A. Every 6:00 ( 5 sets)

15/12 Calorie Row

6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)

12/10 Calorie Row

6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)

9/7 Calorie Row

Target time each set: 3-4 minutes

Time cap: 5 minutes

*Masters 45+

* Scaling option 1

Every 6:00 ( 5 sets)

12/10 Calorie Row

4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)

10/8 Calorie Row

4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)

8/6 Calorie Row

* Scaling option 2

Every 6:00 ( 5 sets)

12/10 Calorie Row

6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)

10/8 Calorie Row

6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)

8/6 Calorie Row

* Scaling option 3

Every 6:00 ( 5 sets)

10/8 Calorie Row

6 Burpee Box Step Up & Overs (24/20)

8/6 Calorie Row

6 Burpee Box Step Up & Overs (24/20)

6/4 Calorie Row

B. 10 min Skill Work

Handstand Pushup Progression or

5 sets of 10 quality unbroken HSPU (kipping or strict)

TUESDAY, NOVEMBER 10th

A. Back Squat

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 50%

#5: 5 reps @ 40%

B.

For Time:

21-18-15-12-9

Pull Ups

Handstand Push Ups

Target time: 7-8 minutes

Time cap: 12 minutes

Masters 45+

* Scaling option 1

For Time:

18-15-12-9-6

Pull Ups

Handstand push ups

* Scaling option 2

For Time:

15-12-9-6-3

Jumping Pull ups

Dumbbell Push Press (moderate weight)

* Scaling option 3

For Time:

21-18-15-12-9

Kettle Bell Swings (moderate weight)

Push Ups

B. 3 sets

10-15 GHD's or Weighted Med Ball GHD

10 Single Arm Dumbbell Upright Row (each side)

12 Shrimp Squats

WEDNESDAY, NOVEMBER 11th

A. Squat Clean and Jerk

Every 1:00 (10 sets)

3 Squat Clean and Jerks @70% (singles)

A. 15:00 AMRAP

90 Wall Balls (20/14)

600m Run

30 Deadlifts (225/155)

Target number of Reps: 126+ (1 Round +) (Every 100m is 1 rep)

Minimum number reps before scaling: 100

Masters 45+

* Scaling option 1

15:00 AMRAP

90 Wall Balls (14/10)

600m Run

30 Deadlifts (185/125)

* Scaling option 2

15:00 AMRAP

60 Wall Balls (14/10)

300m Run

20 Deadlifts (135/95)

* Scaling option 3

15:00 AMRAP

50 Air Squats

500m Row

25 Kettle Bell Deadlifts (moderate to moderate/heavy weight)

C. Mobility:

2:00 Corpse Pose

1:30 Dead Bug

1:00 Cat Cow

THURSDAY, NOVEMBER 12th

A. 5 rounds for reps:

1:00 Max Kettlebell Swings (1.5/1)

1:00 Sit Ups

1:00 Max Double Unders

1:00 Rest

Target number of Reps each set: 100-125 reps

Minimum number Reps before scaling: 75 reps

Master's 45+

* Scaling option 1

5 rounds

1:00 Max Kettlebell Swings (35/20)

1:00 Sit Ups

1:00 Max Single Unders

1:00 Rest

* Scaling option 2

5 rounds

1:00 Max Russian KB Swings (35/20)

1:00 Sit Ups

1:00 Max Plate Hops

1:00 Rest

B. 4 sets

12 Landmine Twist

12 Landmine Press (each side)

FRIDAY, NOVEMBER 13th

HAPPY BIRTHDAY SCOTT JOHNSON

A. Shoulder Press

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 50%

#5: 5 reps @ 40%

B. Teams of 2

2 Rounds

100/75 Calorie Assault Bike

40 Power Snatches (135/95)

Target time: 14-16 minutes

Time cap: 20 minutes

Master's 45+

* Scaling option 1

Teams of 2

2 Rounds

80/60 Calorie Assault Bike

40 Power Snatches (95/65)

* Scaling option 2

Teams of 2

2 Rounds

80/60 Calorie Row

30 Power Cleans (95/65)

* Individual Option

2 Rounds

50/40 Calorie Assault Bike

15 Power Snatches (135/95)

C. 5 sets

1 set Banded 7s

12 Bulgarian Split Squats (each leg)

SATURDAY, NOVEMBER 14th

AMRAP 8 Minutes

16/12 Calorie Row

16 Push ups

-Rest 4:00-

AMRAP 8 Minutes

16/12 Calorie Ski Erg (OR Row OR Bike)

8 Burpee Box Jump Overs (24/20)

-Rest 4:00-

AMRAP 8 Minutes

16 Front Squats (115/80)

4 Muscle Ups

-Rest 4:00-

AMRAP 8 Minutes

200m run

16 Single Arm Dumbbell Clean and Jerk (70/50)

-Rest 4:00-

AMRAP 8 Minutes

24 GHD Sit Ups (OR 24 Stick Abmat Sit Ups OR 36 Alternating V Ups)

12 Strict Pull Ups

Target Rounds each set: 5+

Minimum Rounds before Scaling: 3

* Scaling option

AMRAP 8 Minutes

12/9 Calorie Row

12 Push ups

-Rest 4:00-

AMRAP 8 Minutes

12/9 Calorie Ski Erg (OR Row OR Bike)

6 Burpee Box Jump Overs (24/20)

-Rest 4:00-

AMRAP 8 Minutes

16 Front Squats (95/65)

2 Muscle Ups (OR 8 Chest to Bar Pull Ups)

-Rest 4:00-

AMRAP 8 Minutes

200m run

16 Single Arm Dumbbell Clean and Jerk (50/35)

-Rest 4:00-

AMRAP 8 Minutes

16 GHD Sit Ups (OR 16 Stick Abmat Sit Ups OR 24 Alternating V Ups)

8 Strict Pull Ups