WODS for the Week - Nov. 7th
MONDAY, NOV. 7
NEW CYCLE STARTS
Strength: Test Day #1
6 RM Front Squat
6 RM Front Rack Step-Up *at knee height
AMRAP 10:
10 Box Jumps
20 Sit-Ups
"Rx" - (24/20)
TUESDAY, NOV. 8
A. 2-3 Sets:
10 Powell Raises (10 EA)
10 Lat Pull-Overs
10 Table Top Hold Rotations (5 EA)
B. Every 5 Minutes x 4 Sets:
25 Wallballs
20 Burpees
"Rx" - WB (20/14)
WEDNESDAY, NOV. 9
Strength: Test Day #2
A. 6RM Deadlift
B. Max Strict Pull-Ups
C. Max Upright Rows @ 33% BW
D. Max SA Strict Press @33% BW
Every 3 Minutes x 4 Sets:
15 Double DB Shoulder to Overhead
Max Cals with Time Remaining
"Rx" - DB (50s/35s)
THURSDAY, NOV. 10
Skill: Clean
A. EMOM 4:
High Hang Muscle Clean + Tall Clean
B. EMOM 4:
Tall Clean + High Hang Squat Clean
C. EMOM 8:
Min 1-4) 2 High Hang Squat Clean
Min 5-8) 1 High Hang Squat Clean
For Time:
21-15-9 Hang Power Cleans
800m-400m-200m Run
"Rx" - Barbell (115/75)
FRIDAY, NOV. 11
5 Rounds for Time:
60 Double Unders
6 Toes to Bar
6 DB Snatches
6 Toes to Bar
6 DB Snatches
6 Toes to Bar
6 DB Snatches
—Rest 1 Min
"Rx" - DB (50/35)
Are you doing Street Fight? Then…
5 Rounds
60 Double Unders
60 Sec. Plank
60 Sec. Calories
SATURDAY, NOV. 12
STREET FIGHT III - Classes are cancelled today.
Come cheer on your fellow athletes.
SUNDAY, NOV. 13 (Endurance)
AMRAP 30 (with a Partner):
Buy-in: 1’ On (Partner A working) / 1’ Off (Partner B working)
Row x 10 Rounds (5 each)
Bike x 10 Rounds (5 each)
-- Alternating minutes with your partner
In remaining time, AMRAP (Alternating movements with your partner):
10 Box Jumps
10 Pushups
10 V-ups