WOD’s for the Week – 11/30 to 12/5

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
 2 rounds
-10x Squat
-10x Sit-up
-10x Jumping Jacks
-30x Double Under
3 rounds
-10x Deadlift (PVC)
-10x Burpee
-10x Push-up
 1 min/move; 15 sec rest b/n
-Snatch (PVC)
-Box Step Up
-Overhead Squat (PVC)
-Push Press (PVC)
THURSDAY FRIDAY SATURDAY
5 min
-Deadlift (PVC to 50% 1RM)2 rounds
-10x Squat
-10x Push-up
3 rounds
-5x Box Dip
-5x Squat
-5x KB Swing
-5x Push-up
2 rounds
-15x Press (PVC)
-10x Sit-up
-5x Pull-up

~ 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: 10 min to find each 1-rep max

Day 1: Back Squat, Press

Day 2: Clean, Deadlift

Schema: 10 min to find each 1-rep max

Day 1: Back Squat, Press

Day 2: Clean, Overhead Squat

Day 3: Deadlift, Snatch

Schema: 10 min to find each 1-rep max (Rx and choose one other move)

Day 1: Back Squat

Day 2: Press

Day 3: Clean

Day 4: Deadlift

Day 5: Overhead Squat

Day 6: Snatch

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
15 min AMRAP
-7x Front Squat (95/65#)
-7x Burpee (CTD)
-7x Pull-up
6 rounds
-10x Deadlift (BW)
-10x Push-up (hand release)
-10x Sit-up
-10x Handstand Push-up
4 min AMRAP
-4x Snatch (75/45#)
-4x Overhead Squat (75/45#)(rest 1 min)3 min AMRAP
-4x Wall Ball (20/14#)
-4x Toes to Bar(rest 1 min)

2 min AMRAP
-Box Jump (24/20″)

(rest 30 sec)

1 min AMRAP
-Push Press (75/45#)

THURSDAY FRIDAY SATURDAY
15 min EMOM (+1 rep every odd min)
-2x Deadlift (80% 1RM)
-2x Burpee
3 rounds
-10x Dip
-10x Air Squat(rest 1 min)3 rounds
-10x KB Swing (53/35#)
-10x Push-up
For time (split as desired)
-50x Handstand Push-up
-50x Sit-up
-50x Wall Ball (20/14#)
-50x Pull-up
-50x Clean (115/75#)