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WEEK of WOD's 10.15.18 - 10.20.18

MONDAY, OCT 15th

A. 15:00-30:00

Deadlift

Take 15minutes to build up to a heavy 3-RM for today

8-8-5-3-3-3

B. 37:00-52:00

Three rounds for time of:

50 Double Unders

20 Kettlebell Swings (24/16 kg)

20/15 Cal Row

Goal Time: 7-12 minutes

Scale to: 25 DU/ 50 SU, 12KBS, 15/10 Cals

C. 55:00-60:00

Double Lax Trap Roll + Hamstring Stretch on Rig Pole 2min per

TUESDAY, OCT 16th

A. 12:00-27:00

Front Squat

Take 15 minutes to build to a heavy 5-RM for today

10-10-8-5-5-5

B. 35:00-50:00

For time:

30 Calories of Assault Bike

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Handstand Push-ups (Pike Push-ups/ Box Push-ups)

30 Dumbbell Push Press (50/35 lb DBs)

30 Pull-Ups

Goal Time: 10-15 minutes

Scale to: 15-20 reps

C. 55:00-60:00

3 Sets of Durante Core PostClass

5, 7, or 10 reps of...

Hollow Rock > V-Up> Tuck-Up> Hollow Hold

Rest 60sec btw sets

WEDNESDAY, OCT 17th

A. 10:00-20:00

Three sets of:

Wall Squat Therapy (facing) x 4 reps @4221

Posted Single-Leg Deadlifts x 8 reps each @ 3011

Barbell Glute Bridges x 8 reps @ 20X1

B. 25:00-55:00

In teams of two, alternating each movement, complete 8 rounds of:

10 Dumbbell Devil's Press (50/35lbs)

15 Dumbbell Box Step-Overs (24″/20″)

300 Meter Run

(Partner A performs 10 hang “Devil's Presses”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Devils Presses”; etc….

Time Cap: 30 minutes

Scale to: 7 DP, 10 Step Overs, 200m

THURSDAY, OCT 18th

A. 10:00-20:00

A. Bar Muscle Up Skill Session

B. 30:00-55:00

For time:

30 Bar Muscle-Ups

20 Power Cleans (225/155 lbs)

1-Mile Run

Time Cap: 20 minutes

Scale to: 30 Strict Ring Rows/ PC by LOAD/ 800m Run

FRIDAY. OCT 19th

A. 15:00-31:00

Against a 2-minute running clock, perform the following:

15/10 Calorie Assault Bike or Row 250 Meters

Max Reps of D-Ball over Shoulder (150/100lbs)

Rest 2 minutes between sets, and complete a total of 4 sets.

Reps Goal: 25+

Scale to: 10/7 Cals

B. 35:00-60:00

Two sets of:

100-Foot Overhead Carry (Dumbbells or Kettlebbell. Make this challenging but unbroken for 100-Foot)

100-Foot Handstand Walk (DB Bear Crawl)

100-Foot Sandbag Lunges

100-Foot Overhead Carry

100-Foot Handstand Walk

100-Foot Meter Sandbag Lunges

SATURDAY, OCT 20th

A.

Three rounds for time of:

Partner A Rows 500 Meters…

While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

immediately followed by…

Partner B Rows 500 Meters…

While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

immediately followed by...

Both Partners A and B run 400 Meters (together)

———–

One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.

B.

Three sets of:

Strict Toes-to-Bar x 10 reps @ 2020

Side Plank x 45 seconds each side

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)