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WODs 10/21/19 - 10/27/19

MONDAY 102119


Metcon

5 sets each for time:

500m row

7 Front squats @ 50% of max

Rest 1:00 btw sets


Metcon

3 sets NOT for time:

2 Ring muscle ups/ 7 Chest to bar

7 Overhead squats (75/55)

10 bar facing burpees

Rest 1:00 btw sets



TUESDAY 102219


Snatch

10 min EMOM Build to a heavy single

Start @ 50% and build across 10 sets. You do not have to go up every time.


Metcon

5 Rounds for time

20/15 Cal bike

15 Ab mat sit ups (Rx+ GHD)

8 Box step overs (50/35)



WEDNESDAY 102319


Metcon (No Measure)

9 min EMOM

Min 1: 7 Toes to bar

Min 2: 8 Alternating DB snatch (50/35)

Min 3: 7 DB goblet squat


9 min EMOM

Min 1: 10/7 Call row

Min 2: 8 DB hang clean and jerk (4 per arm)

Min 3: 7 Deadlift (135/95)


9 min EMOM

Min 1: 7 Chest to Bar

Min 2: 21 Double Unders

Min 3: 7 Hang power cleans (115/85) *no rebounding



THURSDAY 102419


Metcon

80% effort


400m run

1k row

400m run

4:00 bike

400m run

1k row

400m run



FRIDAY 102519


20.3



SATURDAY 102619


Partner WOD

Athletes will do as many reps as possible in each mini workout. One athlete will complete a round at a time. Each mini workout will be scored separately.

There will be a 1 minute rest between each 9 min EMOM.


Metcon

9 min EMOM for reps

10 Power snatches (95/65)

10 Chest to bar pull ups

Rest 1:00


At the 10:00 mark

9 min EMOM for reps

10 power cleans (95/65)

10 Front rack lunges (95/65)

Rest 1:00


At the 20:00 mark

9 min EMOM for reps

10 Front squats (95/65)

10 Lateral burpees over the bar



SUNDAY 102719


Bench Press

4 sets x 2 reps building across rest 2 min btwn


Metcon (No Measure)

16 min EMOM

Min 1 - 12/10 cal bike

Min 2 - 8 front squat 95/65

Min 3 - 10 hspu

Min 4 - 6-8 thrusters 95/65

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