WOD’s for the Week – 11/23 to 11/28

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
 3 rounds
-10x Press (PVC)
-10x Push-up
-10x Pull-up
-20x Single Under
2 min per move
-Bear Crawl
-Clean & Jerk (PVC)
-Hollow Rock (floor)
-Sit-up
-Bar Hang
2 rounds
-10x Overhead Squat (PVC)
-5x Pull-up
-10x Push-up
-5x Pull-up
-10x Overhead Squat (PVC)
-Jog (2 laps around gym space)
THURSDAY FRIDAY SATURDAY
2 min Double Unders

2 rounds
-20x Squat
-15x Push-up
-10x Burpee
-5x Pull-up

3 rounds
-20x Deadlift (PVC)
-20x Front Squat (PVC)
-20x Press (PVC)
1 round (60 sec work, 30 sec rest)
-Squat
-Sumo Deadlift High Pull (PVC)
-Plank
-Push Press (PVC)
-Row-up (PVC)

~ 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: 7 min to work from 40% 1RM to 95% 1RM, 5 reps/jump (per move)

Day 1: Press, Deadlift

Day 2: Back Squat, Clean

Schema: 7 min to work from 40% 1RM to 95% 1RM, 5 reps/jump (per move)

Day 1: Press, Pull-up

Day 2: Deadlift, Push-up

Day 3: Back Squat, Clean

Schema: 7 min to work from 40% 1RM to 95% 1RM, 5 reps/jump; Skill work @ <40% 1RM

Day 1: Press (Skill: Squat Snatch)

Day 2: Pull-up (Skill: Overhead Squat)

Day 3: Deadlift (Skill: Squat Clean)

Day 4: Push-up (Skill: Plank/Lever)

Day 5: Back Squat (Skill: Zercher Squat)

Day 6: n/a

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
5 min AMRAP
-5x Dip
-5x Handstand Push-up
-5x Wall Ball (20/14#)3 rounds
-10x Push Press (75/45#)
-10x Squat
 12 min Ladder (1…n)
-Power Clean (75/45#)
-Kettlebell Swing (53/35#)
-Toes to Bar
 4 rounds
-5x Pull-up
-10x Push-up
-15x Overhead Squat (75/45#)
-20x Double Under
THURSDAY FRIDAY SATURDAY
 Happy Thanksgiving!

“TurkeyWOD 2015”

For time…
-100x Single Under
-90x Jumping Jacks
-80x Air Squat
-70x Sit-up
-60x Mountain Climber
-50x Kettlebell Swing (Medium)
-40x Box Jump
-30x Push-up
-20x Pull-up
-10x Bear Crawl (50ft)

 18 min AMRAP
-6x Deadlift (70% 1RM)
-6x Box Jump (24/20″)
-6x KB Thruster (Medium)
“Fight Gone Bad!”

3 rounds
-Wall Ball (20/14#)
-Sumo Deadlift High Pull (75/45#)
-Box Jump (20/10#)
-Push Press (75/45#)
-Row (cal)

(1 min per move with 1 min rest b/n rounds)