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Monday

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WOD- Monday 11/20/2017

 

Strength
1. Back Squat (5-5-5-5+)
  -15 minutes; build up to 90% for max reps
2. Good Mornings (8-8-8-8)
  -6 minutes; perform last week’s 10RM for as many sets of 8 as time allows.
Metcon
For Max Reps;
-90s: DB Snatch (35/50s)
-90s: Burpee Box jumps (20/24)
-90s: DB Snatch (35/50)
-90s: Burpee Box Jumps (20/24)

Saturday

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WOD- Saturday 11/18/2017

Skill Session
A. Strict Pull Ups (6-6-6-6)
B. Ab Wheel Roll Out (15-15-15-15)
C. Dumbbell Complex 3 (DL, PC, Thruster) (4 x 5+4+3)
  -Deadlift + Power Clean + Thrusters
Metcon

With a Partner;

AMRAP 10;
-12 DB Deadlifts (35/50s)
-9 DB hang power cleans (35/50)
-6 DB STOH (35/50)
*alternate full rounds with partner

Rest 2 minutes

AMRAP 10;
-5 T2B
-10 sit ups
-5 burpees
*alternate full rounds with partner

Friday

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WOD- Friday 11/17/2017

Skill Session
A. Muscle-ups (4 x Max reps)
 -Accumulate 8 strict CTB chinups
B. Handstand Push-ups (10-10-10-10)
 -Accumulate volume.
C. Pistols (20-20-20-20)
  -20 total, add weight if possible.
Scaling;
-heel elevated/plate press
-SL squat to bench/med-ball
Metcon
4 Rounds For Max Reps;
-1 minute pull-ups
-20 seconds rest
-1 minute pushups
-20 seconds rest
-1 minute Pistols/ air squats
-20 seconds rest

R+ (14/20lb weight vest, Rx movements)

Thursday

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WOD- Thursday 11/16/2017

Metcon
With a Partner

AMRAP 12;
-100 air squats
-20 strict pullups/ring rows
-100 sit ups
-20 strict pullups/ring rows

Mobility
RomWod
20 minutes of guided mobility and yoga based exercises focused on relaxation and improvement of range of motion

Monday

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WOD- Monday 11/13/2017

Strength
1. Back Squat (3-3-3-3-3)
  -14 minutes, build to a 3RM
2. Good Mornings (10-10-10-10-10)
  -7 minutes, build to a 10RM
Metcon
AMRAP 5;
-21 Deadlifts (65/95)
-15 front squats (65/95)
-9 burpees over the bar

Coaches: remind athletes to try not to drop bar excessively.