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WEEK OF WOD'S 11.6.17 - 11.11.17

MONDAY, NOVEMBER 6th

A.

Back Squats

3-2-1-3-2-1 (80-90%, repeat)

Rest 2 minutes between sets and use the time to work shoulder mobility

B.

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

5 Dumbbell Man-Makers (50/35 lbs)

10 Pull-Ups

15 DB Box Step-ups (50/35lbs)

TUESDAY, NOVEMBER 7th

A.

For 15 minutes, complete 5-6 sets of:

2 Snatch Lift-Offs + Snatch

(Build in weight each set)

B.

Three sets for times of:

400 Meter Run

20 Russian Kettlebell Swings (32/24kg)

20 Wall Ball Shots (20/14 lbs)

Rest 3 minutes

WEDNESDAY, NOVEMBER 8th

A.

Complete rounds of 15, 12 and 9 reps for time of:

Power Cleans (185/135 lbs)

Strict Handstand Push-Ups

B.

Every 2 minutes, for 12 minutes (3 sets of each):

Station 1 – Dumbbell Z-Press x 8 reps @ 2111

(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)

Station 2 – Strict Toes to Bar x 8 reps @ 3110

THURSDAY, NOVEMBER 9th

A.

Three sets of:

Deadlift x 3 @ 80-90%

Tempo Ring Dips x Max Reps @ 2111

B.

In teams of two, complete as many rounds and reps as possible in 18 minutes:

7 Deadlifts (155/105)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

FRIDAY, NOVEMBER 10th

A.

Three sets of:

Dumbbell Walking Lunges x 20 steps

Strict Pull-Ups x Max Reps

B.

Six sets for max reps of:

30 Seconds of Thrusters (95/65 lbs)

Rest 30 seconds

30 Seconds of Box Jump-Overs (24″/20″)

Rest 30 seconds

SATURDAY, NOVEMBER 11th

A.

In 30 minutes, complete as many rounds and reps as possible of:

500 Meter Row

400 Meter Run

15 Push-ups

15 Air Squats

15 D-ball Slams (30/20lbs)