WODS for the Week - Nov. 21

MONDAY, NOV. 21

Cycle 2, Week 3

Strength: Snatch
A. EMOM 4:
3 Snatch Lift Offs

B. EMOM 4
Snatch Lift Off + Snatch Pull

C. Snatch
10 Min to tough, yet technically sound single

Benchmark: Ingrid
10 Rounds:
3 Snatches
3 Burpees Over the Bar

"Rx" (135/95)

TUESDAY, NOV. 22

Strength:
Pick 1 Squat Movement & 1 Pulling Movement
- Goal: Beat last week's tough 10
- If working on imbalance, more reps on less strong side
- Build to a tough 10 reps for each, then
- 2-4 sets at 85-95% of tough 10

Bilateral Track Options:
- Front Squat
- Supinated Barbell Bent Over Row

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

AMRAP 5:
10 Box Jumps
10 Toes to Bar

— Rest 1 Min

AMRAP 5:
10 Single DB Box Step-Ups
10 Sit-Ups

"Rx" - Box (24/20), DB (50/35)

WEDNESDAY, NOV. 23

EMOM 12:
Min 1) Power Cleans
Min 2) Rope Climb
Min 3) Cal Row
Min 4) Rest

—Rest 3 Min

EMOM 12:
Min 1) Deadlift
Min 2) Chest to bar Pull-Up
Min 3) Cal Row
Min 4) Rest

"Rx" - PC (115/75), Deadlift (185/125)

THURSDAY, NOV. 24

Closed for Thanksgiving - Do a home WOD with loved ones!

5 Rounds:
200-m run
20 plank-ups
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats

Accessory:
Accumulate:
5:00 in a plank hold
- Rest as little as possible between sets.

FRIDAY, NOV. 25

AMRAP 10:
50 Double Unders
50 Walking Lunges
50 Russian KB Swings
25 Double Unders
25 Wallballs
25 Push-Ups
Max Cals with Time Remaining

—Rest 5 Min

x 2 Sets

"Rx" KB - (35/26), WB - (20/14)

SATURDAY, NOV. 26

Coming Soon

SUNDAY, NOV. 27 (Endurance)

Coming Soon