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WEEK of WOD's 11.5.18 - 11.10.18

MONDAY, NOVEMBER 5th

A.

Every 2 minutes, for 12 minutes (6 sets) of:

1 Power Snatch + 1 Snatch + 1 Overhead Squat

* Build each set to a heavy complex for the day

B.

For time:

40/30 Calories of Assault Bike (or Rowing)

30 Power Snatches (115/75 lbs)

20 Toes to Bar

TUESDAY, NOVEMBER 6th

A.

Back 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 – 10 reps @ 70-80%

B.

Complete as many rounds and reps as possible in 20 minutes of:

20 Wall Balls (20/14lbs)

15 GHD Sit-ups

10 Ring Dips

5 Slow MB V-Ups (10 V-Ups)

WEDNESDAY, NOVEMBER 7th

A.

Two rounds for time of:

800 Meter Run

42 Kettlebell Swings (24/16 kg)

24 Pull-Ups

B.

Every minute, for 16 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111

Station 2 – Hanging Med-Ball Hamstring Curls x 6 reps @ 3111

Station 3 – Barbell or Ab-Wheel Roll-Outs x 6 reps @ 3010

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

THURSDAY, NOVEMBER 8th

A.

Four sets for max reps of:

45 seconds of Strict Handstand Push-Ups

Rest 45 seconds

45 seconds of Double-Unders

Rest 45 seconds

B.

For Time, with Partner:

60 Cal Row

80 DB Snatch (50/35lbs)

100 DB Double Front Rack Lunges (50/35lbs)

80 DB Snatch (50/35lbs)

60 Cal Row

FRIDAY, NOVEMBER 9th

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

B.

Three rounds for time of:

10 Hang Squat Cleans (155/105 lbs)

10 Burpee Box Jumps (24″/20″)

SATURDAY, NOVEMBER 10th

Complete as many rounds and reps as possible in 15 minutes of:

10 Left-Arm Dumbbell Push Presses (50/35 lb DB)

10 Right-Arm Dumbbell Push Presses (50/35 lb DB)

200m Sandbag Run

10 Left-Arm Dumbbell Deadlifts (50/35lbs)

10 Right-Arm Dumbbell Deadlifts (50/35 lb DB)

200m Sandbag Run