WOD’s for the Week – 11/9 to 11/14

~ Warm-up ~

Plan: 15 min to complete specified work load
MONDAY/ TUESDAY WEDNESDAY
100x Jumping Jacks
75x Squat
50x Push-up
25x Pull-up
10x Burpee
100x Single Under
3 rounds
-20x Walking Lunge
-20x Squat
-20x Push-up
-20x Box Jump
-Run 200m
4x 50ft Bear Crawl (forward, reverse)

2 rounds
-50ft Walking Lunge (forward)
-50ft Walking Lunge (backward)
-15x Push-ups
-15x PVC shoulder dislocate

THURSDAY FRIDAY SATURDAY
Jog 400m
50x Jumping Jacks
40x Sit-up
30x Push-up
15x Squat Jump
Jog 400m
2 rounds
-Run 200m
-10x Toes to Bar
-20x Back Extension
-30x Push-up
-40x Squat
2 min Double Under

2 rounds
-20m Walking lunge
-10x Knees to elbows
-30x Mountain climbers

~ Strength ~

Plan: 20 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: 3 sets of 8 reps @ 75% 1-rep max

Superset 1: Deadlift + Push-up + Handstand Push-up

Superset 2: Back Squat + Pull-up + KB Swing

Schema: 3 sets of 8 reps @ 75% 1-rep max

Superset 1: Deadlift + Handstand Push-up + 30 Double Under

Superset 2: Clean + Push-up + 30 Double Under

Superset 3: Back Squat + Pull-up + 30 Double Under

Schema: 3 sets of 8 reps @ 75% 1-rep max

Superset 1: Deadlift + Pull-up + 30 Double Under

Superset 2: Press + Push-up + 30 Double Under

Superset 3: Back Squat + Pull-up + 30 Double Under

Superset 4: Clean + Push-up + 30 Double Under

Superset 5: Press + Pull-up + 30 Double Under

Superset 6: Back Squat + Push-up + 30 Double Under

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
20 min AMRAP
-5x Clean (95/65#)
-5x Handstand Push-up
-5x Wall Ball (20/14#)

Competition Scale:
-Clean @ 135/95#
-Deficit HSPU

3 rounds
-15x Deadlift (225/155#)
-15x Pull-up

Competition Scale:
-Deadlift @ 285/185#
-Unbroken Butterfly Pull-ups

21-15-9 reps
-Clean & Jerk (115/75#)
-Box Jump (24/20″)

Competition Scale:
-Clean & Jerk (135/95#)
-Box Jump (30/24″)

THURSDAY FRIDAY SATURDAY
20-40-60 reps
-Sit-up
-Push-up
-Double Under

Competition Scale:
-Sit-up > Toes to Bar
-Push-up with Hand Release

15 min AMRAP
-3x Bar Muscle-up
-6x Wall Ball Double (20/14#)
-9x 2-hand Kettlebell Swing (53/35#)

Competition Scale:
-Ring Muscle-up
-KB Swing @ 70/53#

24-16-8 reps
-Toes to Bar
-Snatch (75/55#)
-Overhead Squat (75/55#)

Competition Scale:
-Snatch & OHS @ 95/65#