WOD’s for the Week of 11/7 to 11/12

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

Skill

n/a

Strength

Strict Press & Sit-up

WOD

6 min AMRAP
– 6 push-up
– 6 toes to bar

Cash out:
– 100 double under

Skill

n/a

Strength

Deadlift & Single/Double Under

WOD

27-21-15-9-3 reps for time
– Hang Power Clean (115/75#)
– Burpee

Skill

n/a

Strength

Back Squat & Push-up

WOD

20 min AMRAP
– 30 push-up
– 30 squat
– 30 wall ball (24/20″)

Skill

n/a

Strength

Power Clean & Sit-up

WOD

17 min Team AMRAP
– 5 calorie row
– 10 sit-up

Teams of 2-6 athletes.

Athletes take turns completing row & sit-ups while others hang from pull-up bar. If a hanging athlete drops, all athletes do 3 burpees before next round starts.

Score: total reps/cal

Skill

n/a

Strength

Strict Press & Single/Double Under

WOD

For time…
– 3 handstand push-up
– 20 double under
– 6 handstand push-up
– 40 double under
– 12 handstand push-up
– 80 double under
– 6 handstand push-up
– 40 double under
– 3 handstand push-up
– 20 double under

(Color added for ease of reading)

Skill

n/a

Strength

Back Squat & Box Jump

WOD

4 rounds for time
– 10 pull-up
– 20 air squat
– 30 sit-up

Daily Strength Work

Strength work is two parts each day, combining a barbell movement and a body weight movement.

6 min EMOM
Barbell: 5 reps @ 50% 1RM
Bodyweight: max reps in 30 seconds

(2 min rest and weight change)

6 min EMOM
Barbell: 5 reps @ 75% 1RM
Bodyweight: max reps in 45 seconds