WOD’s for the Week – 11/16 to 11/21

~ Warm-up ~

Plan: 15 min to complete specified work load
MONDAY/ TUESDAY WEDNESDAY
3 rounds
-10x Squat
-10x Sit-up
-10x PVC Squat Snatch
-10x Push-up
2 min Double Under

2 rounds
-150ft Bear Crawl
-10x Pull-up
-10x PVC Press
-10x Hanging Pike/Hollow

Jog 400m
10x Burpee
50x Double Under
10x Burpee
Jog 400m
THURSDAY FRIDAY SATURDAY
3 rounds
-10x PVC Power Snatch
-10x Toes to Bar
-10x Push-up
-30x Single Under
3 min Rope Skipping
6 min Animal Forms (Bear, Crab, Ape)
3 rounds
-10x PVC Deadlift
-10x PVC Squat Clean
-10x PVC Push Jerk

~ Strength ~

Plan: 15 min to complete specified work load (movement based on total attended classes in the week)
2 classes / week 3 classes / week >3 classes/week
Schema: 5 min max reps at 80% 1RM

Day 1: Front Squat, Push-up

Day 2: Clean, Press

Schema: 5 min max reps at 80% 1RM

Day 1: Front Squat, Push-up

Day 2: Clean, Press

Day 3: Deadift, Pull-up

Schema: 4 min max reps at 70% 1RM, 3 min rest, repeat

Day 1: Front Squat

Day 2: Clean

Day 3: Press

Day 4: Deadlift

Day 5: Pull-up

Day 6: Push-up

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
For time
-20x Wall Ball (20/14#)
-Run 200m
-20x Overhead Squat (95/65#)
-Run 200m
-20x Burpee (CTD)
-Run 200m
-20x Toes to Bar
-Run 200m
-20x Hang Power Clean (95/65#)
-Run 200m
-20x Push-up
-Run 200m

Competition Scale:
-Add +10 reps to every move

15 min AMRAP
-2x Muscle-up
-4x Handstand Push-up
-8x Kettlebell Swing (53/35#)

Competition Scale:
-KB Swing (70/53#))

4 rounds
-10x Box Jump (30/24″)
-30x Double Under
-Run 400m

Competition Scale:
-15x Box Jump
-40x Double Under

THURSDAY FRIDAY SATURDAY
For time
-25x Power Snatch (75/45#)
-25x Burpee (CTD)
-25x Power Snatch (75/45#)
-25x Burpee (CTD)
-25x Power Snatch (75/45#)

Competition Scale:
-Power Snatch (95/65#)

3 rounds
-30x Squat Clean (95/65#)
-30x Pull-up
-Run 400m

Competition Scale:
-Squat Clean (115/75#)

15-12-9-6-3 reps
-Deadlift (115/75#)
-Hand Power Clean (115/75#)
-Push Jerk (115/75#)

Competition Scale:
-All lifts at 135/95#