WODS for the Week - Nov. 14th

MONDAY, NOV. 14

Cycle 2, Week 2
Strength:
Pick 1 Squat Movement & 1 Pulling Movement
- Build to a tough 10 reps for each, then
- 2-4 sets at 85-95% of tough 10

Bilateral Track Options:
- Front Squat
- Supinated Grip Barbell Bent-Over Rows

Unilateral Track Options:
- Front Rack Step-Up
- Single Arm Supinated Grip Power Rows
- Single Arm Upright Rows

AMRAP 9:
10 Pull-Ups
12 DB Hang Power Cleans
14 Alternating DB Front Rack Reverse Lunges

“Rx” - (40s/25s)

TUESDAY, NOV. 15

Skill:
Handstand Push-Ups

AMRAP 18:
6 Handstand Push-Ups
18/13 Calories
36 Double Unders

WEDNESDAY, NOV. 16

6 Min Ascending Ladder
4-8-12-16-....
Hang Power Snatches (75/55)
Burpee Box Jumps(24/20)

— Rest 5 Min

x 2 Sets

“Rx”
Barbell - (75/55)
Box - (24/20)

THURSDAY, NOV. 17

Strength:
Pick 1 Hinging Movement & 1 Pushing Movement
- Build to a tough 10 reps for each, then
- 2-4 sets at 85-95% of tough 10

Bilateral Track Options:
- Deadlift
- Strict Press

Unilateral Track Options:
- Staggered Stance Deadlift
- Single Arm Strict Press

4 Rounds: (10 Min Cap)
100m Suitcase Carry (50m EA)
25 Sit-Ups

“Rx” - DB/KB for Suitcase Carry (70/53)

FRIDAY, NOV. 18

3 Sets, Rest 3 Min between sets:

AMRAP 7:
600m Run
Then Max Rounds of:
3 Bar Muscle Ups
9 Toes to Bar
12 Front Squats

— Pick up where left off in the rounds
— Score = rounds + reps

“Rx” Barbell - (115/75)

SATURDAY, NOV. 19

Coming Soon

SUNDAY, NOV. 20 (Endurance)

Coming Soon