WODS for the Week - Oct. 31

MONDAY, OCT. 31

Skill: Power Clean
A. EMOM 4:
3 Clean Lift-Offs with 1 sec pause at knee
B. EMOM 4:
Clean Lift-Off + Clean Pull
C. EMOM 4:
Clean Pull + Power Clean
D. EMOM 8:
Power Clean *Build as technique permits

4 Rounds: (8 Min Cap) 
100m Run 
10 Hang Power Cleans 

"Rx" - (115/75) 

TUESDAY, NOV. 1

Strength:
(superset the build)
1 Back Squats *Build to a technically sound max
1 Weighted Pull-Ups *Build to a technically sound max
—compare to 10/6

2 Rounds For Time: (12 Min Cap) 
20 Toes to Bar 
30 Single Arm DB Front Rack Reverse Lunges
—15 in each hand 
40/32 Calories 
—Rest 2 Min 

"Rx" DB - (50/35)

WEDNESDAY, NOV. 2

Gymnastic Play/Strength:  
Front Tuck Lever, L-Sit, Frog Planche, P'lette to Handstand, Etc

"Helen" 
3 Rounds: (15 Min Cap) 
400m Run 
21 American KB Swings (53/35) 
12 Pull-Ups

THURSDAY, NOV. 3

Every 9 Minutes x 3 Sets: 
10 Devils Presses (5 ea, need not alternate) 
20 Burpees 
30 Alternating DB Snatches 
40 Sit-Ups 
Max Calories with Time Remaining 

"Rx" - DB (50/35) 
—score = Fewest Calories between 3 sets

FRIDAY, NOV. 4

Strength:
(superset the build)
1 Deadlifts *Build to a technically sound max
1 Strict Presses *Build to a technically sound max
—compare to 10/11

For Time: (10 Min Cap) 

75-60-45-30-15 Double Unders
25-20-15-10-5 Push-Ups

SATURDAY, NOV. 5

With a Partner for Max Reps
—1 partner working at a time
90 Sec: Max Wallballs
—30 Sec Rest
90 Sec Max Bar Muscle Ups 
—30 Sec Rest 
90 Sec Max Box Jump Overs 
—30 Sec Rest 
90 Sec Max Calories 
—30 Sec Rest
x 2 Sets

Oly Skills @ 7:45am

SUNDAY, NOV. 6 (Endurance)

AMRAP 40: (w/a partner)
10-20-30-40-50-40-30-20  Cal Row
10-20-30-40-50-40-30-20 Cal AB
—20 Synchro Sit-Ups Between each round