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WEEK OF WOD'S 10.16.17 - 10.21.17

MONDAY, OCTOBER 16th

A.

Four sets of:

Shoulder Press x 5 reps @ 65-75%

Toes to Bar x 10 reps

(use this as a skill session and try to establish good rhythm)

Fran (Time)

21-15-9

Thrusters, 95# / 65#

Pull-ups

TUESDAY, OCTOBER 17th

A.

Four sets of:

Back Squat x 4 reps @ 70-80%

Metcon (AMRAP - Rounds and Reps)

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

10 Burpee Box Jump-Overs (24″/20″)

10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

WEDNESDAY, OCTOBER 18th

A.

Four sets for max reps against a 4-minute running clock, complete:

Row 500 Meters

Double-Unders x Max Reps

Rest 4 minutes between sets

THURSDAY, OCTOBER 19th

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

FRIDAY, OCTOBER 20th

A.

Four sets of:

Deadlift x 4-6 reps

Strict Handstand Push-Ups x Max Reps OR Wall Facing HS Hold in 60 seconds

B.

Complete as many rounds and reps as possible in 5 minutes of:

10 Push Press (115/75 lbs)

15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

10 Toes to Bar

10 Box Jumps (24″/20″)

SATURDAY, OCTOBER 21st

A.

In teams of three, complete three rounds each of:

350 Meter Row

(rest station)

25 Cleans (95/65 lbs)

(rest station)

15 Pull-Ups

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.