WOD Nov 2 – 8

adminWODs

Weekly Priorities

Monday Block Priority
Tuesday Make Up or Conditioning
Wednesday Block Priority
Thursday Make Up or Conditioning
Friday Block Priority

Monday
General body warm up if you are early to class.

Warm Up
Jump Rope 3′ mixed patterns
Passive Hang 60″
Arch Hang x10
FLR / Push Plus x10
Sorenson Back Ext (GHD or Partner), 30″

WOD

Our Core Training Values
A: Strict Press, 5×5@31×1, R90″, 60-70% 3RM Floor Press.
B1: 1 1/4 Pushup, 4×10,R60″.
B2: Supine Straight Arm DB Pullover, 4×10, R60″, 1/8th BW per hand.
C1: Trunk Curl Up, 3×30, R30″
C2: Seated DB Ext Rotation, 3×10/10,

Recovery
Sidelying Leg Windmill 10/10,
Prone dynamic scorpion 10/10,
Bully stretch or German hang 30″

Tuesday
General body warm up if you are early to class.

Warm Up
Jump Rope 3′ mixed patterns
Passive Hang 60″
Arch Hang x10
FLR / Push Plus x10
Sorenson Back Ext (GHD or Partner), 30″

WOD

Our Core Training Values
Monday, or
A: 30-20-10 RFT, 10′ Timecap
Unbroken Wallballs 20/14# (ball must not touch ground during workset)
Hand Release Burpee.
If completed in under 5′, repeat in reverse,
10-20-30 RFT,
Hand Release Burpee
Unbroken Wallball

Recovery
Sidelying Leg Windmill 10/10,
Prone dynamic scorpion 10/10,
Bully stretch or German hang 30″

Wednesday
General body warm up if you are early to class.

Warm Up
Jump Rope 3′ mixed patterns
Passive Hang 60″
Arch Hang x10
FLR / Push Plus x10
Sorenson Back Ext (GHD or Partner), 30″
2x
15 KB Swing
10/10 KB Windmill

WOD

Our Core Training Values
A: 10′ TGU, Build to Heavy Single.
B: 15/15 TGU for time, 10′ Timecap @ 50% of “A”.
C: 10/10 TGU for time, 10′ Timecap @ 75% “A”.
D: 4′ AMRAP 10/10 1 Arm KB Swing / 5 Pullups

Recovery
Sidelying Leg Windmill 10/10,
Prone dynamic scorpion 10/10,
Bully stretch or German hang 30″

Thursday
General body warm up if you are early to class.

Warm Up
Jump Rope 3′ mixed patterns
Passive Hang 60″
Arch Hang x10
FLR / Push Plus x10
Sorenson Back Ext (GHD or Partner), 30″

WOD

Our Core Training Values
Wednesday, or
A: Row 1200m (3 loops around 400m) @ RPE 6-7, 10′ Timecap
B: 5′ Build to BW / 3/4 BW Back Squat
C: 3 RFT, 15′ Timecap,
15 BW / 3/4 BW Back Squats
Run 400m

Recovery
Sidelying Leg Windmill 10/10,
Prone dynamic scorpion 10/10,
Bully stretch or German hang 30″

Friday
General body warm up if you are early to class.

Warm Up
Jump Rope 3′ mixed patterns
Passive Hang 60″
Arch Hang x10
FLR / Push Plus x10
Sorenson Back Ext (GHD or Partner), 30″
Power Clean review after “A”

WOD

Our Core Training Values
A: 1 1/4 Pullup, 5/5, R90″.
B: Hang Power Clean, Build to a heavy single in 10′.
C: 12′ EMOM
Even Minutes, 3 Unbroken Hang Power Clean, 85% of “B”.
Odd Minutes, 5 Deck Squat Burpees.

Recovery
Sidelying Leg Windmill 10/10,
Prone dynamic scorpion 10/10,
Bully stretch or German hang 30″

Optional
Saturday
General body warm up if you are early to class.

Warm Up
Band Pull Series
Overhead, To Chest, Whippet, Banded Scap Push-up x 10 each
+
Ido Squat Sequence
+
Med Ball Slams 30 on/30 off x 3 sets

WOD

Our Core Training Values
Skill (everyone)
Option 1
Kipping Swing – 5 sets of 5
– Add 1 Kipping Pull-up to the start of each set (none for folks without strict pull-ups)
Option 2
Kipping Pull-up – 3 sets of 5-10 reps
– If you can do 3 x 10, you move to Option 3 next week.
Option 3
Chest to Bar Pull-up – 3 sets of 5-20 reps

Green
 AMRAP in 15 minutes:
5 Lying Leg Raises
5RL Pistols
15 Burpees
– Low back must stay on ground during lowering portion of leg raises. If unable to do so, add a object under your legs that you can lower to.

Blue
A1. DB/KB Bulgarian Split Squat @ 30X1 – 8RL; rest 90 seconds
– No rest b/t legs, add weight as able
A2. Lying Leg Raises @ 51X1 – 6-8 reps; rest 90 seconds x 5 sets

Recovery
Couch Stretch x 2 min RL

Optional
Sunday
General body warm up if you are early to class.

Warm Up

WOD

Our Core Training Values
Recovery