WODS NOVEMBER 16-22

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SUNDAY

Sunday Fun Day!

MONDAY

12 minutes instruction and practice on the Clean.

-then-

Find a heavy but not maxium Clean. The intent of today is to work on form and technique  and find a good starting weight for tomorrows Absolute Open WOD #3.

*The 6:30 PM class will have the option of performing tomorrow’s Absolute Open WOD #3*

TUESDAY

Absolute Open WOD!

Rx’d Part A:

1RM Clean

Rx’d Part B:

3RFT
250m Row
10 Front Squats 135/95#
10 S2O 135/95#

10 Burpee Box Jumps 24/20″

Scaled Part A:

1RM Clean

Scaled Part B:

3RFT
250m Row
10 Front Squats 75/45#
10 S2O 75/45#
10 Burpee Box Jumps 20/12″

WEDNESDAY

SKILL WORK:

10 minutes on Handstand Push-Ups

STRENGTH/CONDITIONING:

For time:
21 Handstand Push-Ups
400m Run
15 Handstand Push-Ups
400m Run
9 Handstand Push-Ups
400m Run

THURSDAY

STRENGTH:

EMOM 24
1st min: 1 Back Squat
2nd min: 50’ Log Carry
3rd min: 1-10 Pull-ups (strict, wide grip, prone grip)

FRIDAY

STRENGTH:

15 min to find a 3RM Hang Snatch

SPEED/AGILITY:

7x Shuttle Sprints, starting every 90 seconds

SATURDAY

SKILL:

(Not for time)
Find Max Height Box Jump
100 Double Unders
Find Max Distance Broad Jump
100 Double Unders
Find Max Height Vertical Jump

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