WOD’s for the Week of 11/28 to 12/3

Click on the day to see the workout for that day!

Warm-up

20 min to complete…

– 100 double under

Use an unloaded barbell or PVC for the following:

(narrow grip)
– 5 deadlift
– 5 romanian deadlift
– 5 shoulder shrug
– 5 high elbow pull
– 10 high elbow to power clean receiving position
– 10 high elbow to squat clean receiving position
– 10 power clean
– 10 squat clean

(wide grip)
– 5 deadlift
– 5 romanian deadlift
– 5 shoulder shrug
– 5 high elbow pull
– 10 high elbow to power snatch receiving position
– 10 high elbow to squat snatch receiving position
– 10 power snatch
– 10 squat snatch

WOD

20 min to complete…
– Hang squat snatch 3-3-3-3-3 reps
– Hang power clean 3-3-3-3-3 reps

Skill

Bar Muscle-up

Warm-up

Use an unloaded barbell or PVC for press movements

5 rounds of…
– 30 single under
– 10 strict press
– 10 push press
– 10 push jerk
– 10 sit-ups

Skill

Push Jerk / Split Jerk

WOD

Split jerk 3-3-3-3-3-3-3 reps

Warm-up

20 min to complete
– 4 rounds of 5 press (PVC), 5 push-up. 5 pull-up
– DeFranco Agile 8

Skill

Max height box jump

WOD

7 rounds for time of…
– 7 power cleans (95/65#)
– 7 thrusters (95/65#)
– 7 bar-facing burpees

Warm-up

3 rounds of…
– 5 PVC pass-through
– 5 PVC windmill (both directions)
– 5 sit-up
– 5 back extension

Then, in pairs or triplets…

– Bench Press 5-5-5-5-5 reps @ increasing weight

– Strict Press 5-5-5-5-5 reps @ increasing weight

Do not exceed 70% 1RM on any set

Skill

Shoulder Mobility / Overhead Squat Clinic

WOD

Push press 1-10-1-20-1-30 reps

Warm-up

20 min to complete…

– 100 double under

Use an unloaded barbell or PVC for the following:

(narrow grip)
– 5 deadlift
– 5 romanian deadlift
– 5 shoulder shrug
– 5 high elbow pull
– 10 high elbow to power clean receiving position
– 10 high elbow to squat clean receiving position
– 10 power clean
– 10 squat clean

(wide grip)
– 5 deadlift
– 5 romanian deadlift
– 5 shoulder shrug
– 5 high elbow pull
– 10 high elbow to power snatch receiving position
– 10 high elbow to squat snatch receiving position
– 10 power snatch
– 10 squat snatch

Skill

Squat Snatch

Clean & Jerk

WOD

12 min AMRAP
– 3 snatch
– 6 clean and jerk
– 9 chest-to-bar pull-up
– 54 double under

Men use 135#, women use 95#

Warm-up

20 min to complete
– 4 rounds of 5 squat, 5 push-up, 5 sit-up
– DeFranco Agile 8

Skill

Rope Climb

Ring Muscle-up

WOD

Back squat 1-10-1-20-1-30 reps

…then…

10 min AMRAP of…
– 20 box jumps (24/20″)
– 10 handstand push-ups

Daily Strength Work

 

n/a; see day to day plan for Skill/WOD work