WODs November 17th – 23rd

20in box

 

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

12 minutes to find a 5RM bench press

Lynne:
5 rounds for max reps bench press @ BW/75% BW
Strict Pull-ups

*Lynne is not a timed workout.
Athletes will perform pull-ups immediately after finishing each set of bench press,and then rest as needed before the next set.

TUESDAY

WOD:

CONDITIONING:

5 rounds:
14 lateral box jumps (20/18″)
7 hang power cleans @ 175/120
200m run
Rest 2 minutes

WEDNESDAY

WOD:

STRENGTH:

12 minutes to find a 6RM back squat

-then-

EMOM 6 min:  2 back squats at 6RM load

CONDITIONING:

6 min AMRAP:
3 toes to bar
3 hand release push-ups
6 toes to  bar
6 hand release push-ups
…continue increasing by 3 reps until the 6 minutes is up

THURSDAY

WOD:

MOBILITY:

12 minutes of shoulder and ankle mobility

CONDITIONING:

12 min AMRAP:
15 wall ball shots (20/14)
10 kettlebell snatches (53/35)
5 kettlebell overhead squats (same kettlebell)

* For kettlebell movements use right arm for round 1, left arm for round 2, etc…

FRIDAY

WOD:

STRENGTH:

Clean and Jerk 1-1-1-1-1-1-1

-then-

4×3 clean pulls with heaviest clean and jerk load

SATURDAY

WOD:

SKILL:

15 minute practice on inverted hang and nose to wall handstand hold

STRENGTH/SKILL:

5 rounds, NOT for time:
3 front squats (heavy)
2 inverted hangs, lowering slowly
30 second nose to wall handstand hold

 

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