31Oct-3Nov 2017

MONDAY

Strength/Skill

Deadlift (0ff of 3 rep max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

WOD

Tabata the following for reps:
1) Row Calories
2) 10yd Shuttle Sprint on Turf (every cone touch is 1 rep)
3) Abmat Situps

TUESDAY

Strength/Skill

None today

WOD

MWOW (Mainpage WOD Of the Week)
3 x 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, dumbbell shoulder to overhead (40/30)
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hang squat cleans (40/30)
Rest 5 minutes between rounds. Score total reps.
R+: 45+/35+ DBs

WEDNESDAY

Strength/Skill

1 Snatch Balance + 1 Overhead Squat
Find Heavy Lift for the Day

WOD

AMRAP in 10 minutes:
5 Hang Power Snatch (115/73)
5 Box Jumps (30/24)
R+: 135/83

THURSDAY

Strength/Skill

EMOM for 10 minutes:
2-3 Muscle-Ups (Bar or Rings)
0r
4-6 Ring Dips

WOD

Partner WOD
For time:
200yd Farmer Carry Relay (100yd each) 70lbs/45lbs
100 Wall Balls (50 each alternating sets of 10 reps) 30lbs/20lbs
200yd Farmer Carry Relay (100yd each) 70lbs/45lbs
100 Double KB Deadlifts (50 each alternating sets of 10 reps) 70lbs/45lbs
200yd Farmer Carry Relay (100yd each) 70lbs/45lbs
100 Burpees to Plate (50 each alternating sets of 10 reps)

FRIDAY

Strength/Skill

Shoulder Press
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

WOD

For time: (compare to 161019)
Run 1000m
25 Shoulder to Overhead
Run 1000m
Rx: 155/103
R+: 175/123

Week of Oct 23-27

MONDAY

Strength/Skill

EMOTM for 5 minutes:
12 Front Rack Reverse Lunge (use 30% of Front Squat Max)

WOD

21-15-9 rep ladder:
DB Thruster (45/30)
Toes to Bar
Suicide Sprint between each

TUESDAY

Strength/Skill

Floor Press (off of 3 rep max)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+

WOD

AMRAP in 15 minutes:
20 KB Swings
10 Hand-Release Pushups
Rest 1 minute after each set (try and go unbroken on the swings)

WEDNESDAY

Strength/Skill

None today

WOD

MWOW (Mainepage WOD Of the Week)
For time:
60 Walking Lunges
50 Wall Balls (20/14)
40 Box Jumps (24/18)
30 Deadlifts (185/123)
20 Power Cleans (185/123)
10 Front Squats (185/123)
R+: Perform pistols instead of walking lunges
Scale loads as needed

THURSDAY

Strength/Skill

2 Push Press + 1 Jerk
Find Heavy Lift for the Day

WOD

For time:
100 Double-Unders
Sled Push 100yds
80 Double-Unders
Sled Push 80yds
60 Double-Unders
Sled Push 60yds
40 Double-Unders
Sled Push 40yds
20 Double-Unders
Sled Push 20yds
Sled Weight (70lb/45lb)

FRIDAY

Strength/Skill

Turkish Get-Up
5 x 2 reps on each side

WOD

3 rounds for time:
Run 400m
4 Rope Climbs (15’/12′)