WOD’s for the Week – 10/19 to 10/24

~ Warm-up & Game ~

Plan: 15 min to complete the Standard Warm-up (8 min stretch, 2 min double unders) and Game (5 min)
MONDAY TUESDAY WEDNESDAY
Coach’s Choice Pizza Mats Medicine Volley Ball
THURSDAY FRIDAY SATURDAY
Coach’s Choice Push You, Pull Me Super Ninja Fight 9000! (aka bag work)

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
Note: Timer runs continuously

WOD 1
0 min to 7 min: AMRAP of…
-5x Push Press (95/65#)
-20x Double Under

WOD 2
7 min to Finish: 3 rounds of…
-7x Front Squat (95/65#)
-60x Single Under

WOD
End of WOD 2 to Finish: 1 round of…
-30x Thruster (75/55#)

Score: WOD 1 rounds/ time to complete all

Competition Scale:
-Push Press / Front Squat (115/75#)
-Thruster (95/65#)

3 rounds for time
-15x Sumo Deadlift (100% BW)
-15x Chest to Bar Pull-up
-15x 2-hand Kettlebell Swing (53/35#)
-Run 400m
Competition Scale:
-Sumo Deadlift @ 150% BW
-Bar Muscle-up
-KB Swing @ 70/53#
25 min Team AMRAP
-Row 500m
-7x Push-up
-14x Squat

Notes: One athlete rows while others complete AMRAP Push-up/Squat. Switch rower every 500m.

Competition Scale:
-Push-up > Dive Bomber Push-up
-Squat > Burpee to Plate

THURSDAY FRIDAY SATURDAY
30 min EMOM…
-Min 1: 5x Wall Ball (20/14#)
-Min 2: 5x Clean (75% BW)
-Min 3: 20x Double Under
-Repeat
Competition Scale:
-8x Wall Ball
-8x Clean
-30x Double Under
21-5-9 reps for time
-Deadlift (125% BW)
-Box Jump (24/20″)
-Cap each round with a 200m Sprint
Competition Scale:
-Deadlift (150% BW)
-Box Jump (30/24″)
-400m Run
20 min Team Relay
-Row 150m
-5x Dip
-5x Pull-up
Competition Scale:
-Chest to Bar Pull-up