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WEEK of WOD's 10.22.18 - 10.27.18

MONDAY, OCT 22nd

A. 12:00-27:00

Take 15 minutes to build to a heavy 5-RM Back Squat

8-8-5-5-5, start at 40-50% and build, rest 2min btw sets

B. 35:00-49:00

Complete as many rounds and reps as possible in 14 minutes of:

Sled Push Down N Back 100 ft (empty)

15 GHD Sit-ups/ Weighted Sit-ups

9 Push Press (135/95lbs)

Scale to: 50ft/ PP by load

Rounds Goal: 5+

C. 55:00-60:00

Foam Roll Calves 2min per side

TUESDAY, OCT 23rd

A. 15:00-30:00

Take 15 minutes to build up to a heavy 1-RM Power Snatch

3-3-2-2-1-1-1

B. 37:00-47:00

Complete as many rounds and reps as possible in 10 minutes of:

12 Wall Ball Shots (30/20 lbs)

9 Power Snatches (95/65 lbs)

6 Bar-Facing Burpees

Scale to: by Load

Rounds Goal: 5+

C. 50:00-60:00

2 Sets:

R Side Plank 45 sec

Hollow Hold 20 sec

L Side Plank 45 sec

Hollow Hold 20 sec

TSpine Double Lax Ball 2min

WEDNESDAY, OCT 24th

A. 12:00-25:00

Pistol skill session

- KB/ plate high box ankle MOB

- Straddle and Pike Stretch MOB

- Pistol Squat Balance 15 sec

- Front Weighted Pistol Negative x 3 ea leg

B. 30:00-50:00

For Time:

400m Run

Fran 75/55

400m Run

Fran 75/55

400m Run

Scale to: 12/9/6's, 200m Run

Goal Time: 15-20 minutes

C. 50:00-60:00

TSpine Reach Backs x 8 ea side (internal)

Foam Roll IT Band 1min per side

TSpine Reach Backs x 8 ea side (external)

Foam Roll IT Band 1min per side

THURSDAY, OCT 25th

A. 15:00-40:00

Every minute on the minute for 25 minutes (5 sets of each):

Station 1 – 3 Cleans (155/105) + 6 Lateral Burpees

Station 2 – 15/10 Cals on Concept 2 Rower

Station 3 – 10 Sandbag Lunges Right Shoulder/ 10 Sandbag Lunges Left Shoulder (50/35lbs)

Station 4 – 15/10 Cals on Assault Bike

Station 5 - 30 sec Hollow Body Hold

Scale to: 2+4, 10/7 Cals, 6 lunges ea leg, Dead Bug position

Goal Time: Finish each interval by 45 sec!!!

C. 45:00-60:00

2 Sets:

Row 300m at 20-22 spm

Dragonflies x 6 reps

Ring Body Saw x 8 reps

Strict Toes to Bars × 10 reps (straight leg)

FRIDAY, OCTOBER 26th

A. 15:00-23:00

Every 90 seconds, for 8 minutes (6 sets):

Bench Press x 3 reps @ 75-85% of 1-RM

B. 28:00-48:00

Five sets of:

30 Double Unders/ 60 SU

10 Sumo Deadlift High Pull (135/95 lbs)

10 Slam Balls (50/30lbs)

rest 60 seconds

Goal Time: 1.5-2.5min per round

Scale to: 15 DU/7/7, 30 SU/5/5 reps

C. 50:00-60:00

Two- three sets of:

Side Plank x 45 seconds each side

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

SATURDAY, OCTOBER 27th

RETEST from 4.7.18

For time:

800 Meter Run

75 Wall Ball Shots (20/14 lbs)

50 Kettlebell Swings (32/24 kg)

50 Toes-to-Bar

50 Dumbbell Shoulder to Overhead (50/35 lbs)

75 Double KB Deadlift (32/24kg)

800 Meter Run