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WEEK OF WOD'S 10.23.17 - 10.28.17

MONDAY, OCTOBER 23rd

A.

Four sets of:

Push Press x 3 reps @ 80-90%

Clean Pulls x 3 reps (start at 60% of 1RM clean and build up to 90%)

(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)

B.

Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Burpees (for max reps)

Rest 2 minutes

Reps Goal per Round: 12/8 cals + 20 Bur

C. 5 minute easy ride on Bike (45 RPM)

TUESDAY, OCTOBER 24th

A.

Three sets of:

Bulgarian Split Squats x 6 reps each leg @ 30X1

Tempo Ring Dips x 6 reps @ 31X1

B.

Four rounds for time of:

5 Front Squats (185/135 lbs – taken from floor)

10 Pull-Ups

15 Calories of Assault Bike (or Rowing)

Goal Time: 7-12 minutes

Scale: 5/10/10 cals

C. 100 Tuck Rocks ( broken up however necc)

50 easy cals on Assault Bike (broken up however necc)

WEDNESDAY, OCTOBER 25th

A.

Four sets of:

Single-Arm Dumbbell or Kettlebell Press x 4 reps ea arm @ 21X1

Romanian Deadlift x 4 reps @ 22X1 (build up each set)

B.

Three rounds for time of:

10 Power Cleans (135/95 lbs)

20 Push-Ups

40 Double-Unders (x2 SU)

Goal Time: 5-10 minutes

Scale: 10/15/60 SU reps

C.

Every minute, on the minute, for 9 minutes (3 sets) of:

Minute 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm)

Minute 2 – V-Ups x 15 reps

Minute 3 – Seated Piked Double Leg Lift x 15 reps

THURSDAY, OCTOBER 26th

A.

Every 10 minutes, for 30 minutes (3 sets), for times of:

Run 800m

20 GHD Sit-ups

20 Push Presses (135/95 lbs)

Goal Time per interval: 5-7 minutes

Scale: 400m and 12 reps

B.

Three sets of:

1-1-2 Dumbbell Bench Press x 8 reps

Single-Arm Dumbbell Row x 8 reps @ 21X1

(row the DB to your hip, not your chest)

FRIDAY, OCTOBER 27th

A.

Five sets of:

Back Squat x 3 reps (start @ 60% and build)

(goal is to find a 3-RM during these five sets)

B.

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

15 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

5 Burpee Box Jump-Overs (24″/20″)

Goal Time: 60sec- 2min per round

Scale: 10/5/3 reps

C. 2 Rounds:

Jog 200m

20 MB Sit Up Tosses Overhead

10 MB Sit up tosses Right Side

10 MB Sit-up Tosses Left Side

SATURDAY, OCTOBER 28th

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 B’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.

Goal Time: 6-8 minutes per round (18-24min total)