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WEEK of WOD's 10.8.18 - 10.13.18

MONDAY, OCT 8th

A. 15:00-42:00

For time:

800 Meter Run

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

800 Meter Run

Scale to: 400m/ by LOAD/ 15 Dips

Goal Time: 22-27 minutes, TIME CAP 27minutes

B. 48:00-60:00

Every minute, on the minute, for 12 minutes (4 sets) of:

Minute 1 – V-Up x 30 seconds

Minute 2 – Hollow Rock Hold x 30 seconds

Minute 3 – Russian Twists x 30 seconds

TUESDAY, OCT 9th

A. 10:00-28:00

Every minute for 18 minutes...

For 3 sets:

Snatch Press + Back Squat x 5 reps

For 3 sets:

Snatch Push Press + Overhead Squat x 3 reps

For 3 sets:

Snatch Push Press + Overhead Squat + Snatch Balance x 2 reps

For 6 sets:

Hang Snatch + Snatch

*Rest 1 addt minute after 3 sets

*Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B. 35:00-50:00

3 Rounds for Time:

20/15 Calorie Assault Bike

15 Power Snatches (115/75 lbs)

60 Double-Unders (SU)

Rest 3 minutes

Scale to: 10 Cals/10 PS/ 30 DU or 7's and 15 DU/30 SU

Goal Time: 3min (3.5min Time Cap)

WEDNESDAY, OCT 10th

A. 12:00-18:00

Every two minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps

Go heavy the final steps should not be performed without struggle.

B. 25:00-44:00

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

15 Jumping Lunges

10 Slam Balls

Rest 2 minutes

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

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 2 minutes

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

5 Toes to Bar

10 Push-Ups

Scale to: by 5 reps as needed

Rounds Goal: 4+ each set

C. 48:00-60:00

Couch Stretch x 2min

AMRAP 2min Ab Mat Sit Ups (Weighted if desired)

Pigeon Stretch on Box 2min

AMRAP 2min Ab Mat Sit Ups (Weighted if desired)

Hamstring Stretch x 2min

THURSDAY, OCT 11th

A. 12:00-30:00

Rotate through the following 3 drills for 3 sets with 3 partners...

Rope Hang Holds x 15 sec

Knees to Chest Rope Pinch x 3 reps (use jump if proficient)

Rope Pinch to Stand x 3 reps (use jump if proficient)

Then, complete 3-5 Rope Climbs at 15-18', alternating between partners

* Use Legless if proficient at 18' Rope Climbs

Scaling Options for Rope Climb Drill Session:

One Leg Assissted Hold (use as needed)

Knee Raise while Hanging (1 rep at a time)

Seated Wrap with Stand

B. 37:00-55:00

Every minute, on the minute, for 18 minutes (6 sets of each):

Minute 1: 15/10 Calorie Row

Minute 2: 20 Wall Ball Shots (20/14 lbs)

Minute 3: 12 Pull-Ups

Scale to: 10/7 Cals, 10-15 WB, 8 Pullups

Goal: Complete work by 45 sec mark EVERY set

C. Post class Roll Lats with Supernova Ball 5-6min

FRIDAY, OCT 12th

A. 15:00-30:00

In 15 minutes, work up to a heavy set of the following complex from the rack...

Push Jerk + Split Jerk

Suggested sets: 5-3-3-2-1-1-1

B. 38:00-50:00

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Thrusters (95/65 lbs)

12 Bar Facing Burpees

Scale to: 5-8 reps/ Burpees

Rounds Goal: 4+ per partner

C. 55:00-60:00

Lax Ball Hor into Rig 2min per side

SATURDAY, OCT 13th

4 rounds for time of:

400m run

200m farmers carry

Men: 50lb dumbbells

Women: 35lb dumbbells