6-10Nov2017

MONDAY

Strength/Skill

Weighted Pushups
6 x 10 reps
Perform regular pushups as needed.  Work on solid execution.

WOD

Chest to Bar “Jackie”
For time:
Row 1000m
50 Thrusters (45)
30 Chest to Bar Pullups
-Scale pullups as needed

TUESDAY

Strength/Skill

20 minute cap:
Power Clean (touch and go)
10-5-3-1-1-1-3-5-10
Score total combined weight of all 9 lifts.

WOD

For time:
30 KB Swings
60yds Walking Lunges on Turf
20 KB Swings
40yds Walking Lunges on Turf
10 KB Swings
20yds Walking Lunges on Turf
Rx: 70/45

WEDNESDAY

Strength/Skill

EMOTM for 10 minutes:
Run 80yds on Turf (4 lengths)

WOD

“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
A scaled version of the “Flight Simulator” WOD uses the rep scheme 10-20-30-40-50-40-30-20-10.  There is a 15 minute time cap on this WOD.

THURSDAY

Strength/Skill

Back Squat (0ff of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

AMRAP in 15 minutes:
5 Strict Chin-ups
10 Ring Dips
15 DB Goblet Squats (40/30)
-Scale to Bar Dips

FRIDAY

Strength/Skill

None Today

WOD
3 rounds for time:
10 Squat Snatches (155/103)
20 Burpees
Scale load as needed to perform squat snatches.