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WEEK of WOD's 10.29.18 - 11.2.18

MONDAY, OCTOBER 29th

A.

Three sets for max reps of:

Unbroken Shoulder Press @ 70-75% of bodyweight

Unbroken Strict Pull-Ups x 3-8 reps

Athletes should aim to use a load or assistance that will allow them to achieve at least 3-8 reps of each movement.

B. Every minute on the minute for 10 minutes, alternating between the folliwing...

5 Clean and Jerks (205/135lbs)

5 Muscle-ups (15 Ring or Bar Dips) Scale to: by Load, Banded Dips

TUESDAY, OCTOBER 30th

A.

Take 15 minutes to build to a heavy 3-RM Sumo Deadlift

Suggested sets: 8-8-5-5-3-3-3

B.

Every minute on the minute for 14 minutes, alternating between the folliwing...

15/10 Cal Assault Bike

3/2 Rope Climb (Progressions)

Scale to: 10/7 Cals OR 7/5 Cals

WEDNESDAY, OCTOBER 31st

A.

For time:

50 Kettlebell Swings (24/16 kg)

40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)

30 Burpees

20 Dumbbell or Kettlebell Thrusters (24/16 kg)

10 Turkish Get Ups (10 R arm+ 10 L arm)

20 Dumbbell or Kettlebell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

Scale to: 30-20-15-10-5 reps

THURSDAY, NOVEMBER 1st

A.

5 min Flight Simulator

Can you PR or beat 40 DU?

B.

Every 5 minutes, for 20 minutes (4 sets) for max calories of:

60 Seconds Row (for calories)

60 Double-Unders (100 SU)

400 Meter Run

Scale to: 30 DU/ 15 DU or 60 SU/ 30 SU, 200m run

FRIDAY, NOVEMBER 2nd

A.

Every 2 minutes, for 14 minutes (7 sets):

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – Max Reps @ 80%

B.

Every minute on the minute for 16 minutes, alternating between the following...

- 12 Burpee Box Jump Over (24/20"")

- 4 D-Ball Cleans (150/100lbs) + 8 HSPU (Pike from Box/Floor)

Scale to: 10/8/6 BBJO, 3+6, 2+4

SATURDAY, NOVEMBER 3rd

A.

Against a 12-minute running clock…

Row 1500/1300 Meters

immediately followed by as many rounds and reps as possible of:

12 Push Press (95/65 lbs)

12 Toes to Bar