WOD

November 8, 2021

11/8/21

Weightlifting
Deadlift (Weight)
5-3-3-1-1-1

Start around 60% and add weight each set, finding a new 1RM.

-Perform additional singles as needed to find your 1RM

Metcon
Metcon
4 Sets for Quality:

20 Double KB Sumo Deadlifts
10-40 GHD Sit Ups

Extra Work
Metcon (Time)
4 Rounds:

30 Wallballs 20/14
10 Power Snatch 135/95
10 Ring Dips

November 5, 2021

11/5/21

Gymnastics
Metcon
Every 3 Min for 9 Min:

5 Scap Pulls
4 Gymnastic Kips
3 Chin Over Bar Pull Ups
2 CTB Pull Ups

*If you can do the entire complex unbroken, do so.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:

5 CTB Pull Ups
10 HSPU’s
15 Walking Lunges

Extra Work
Metcon (Calories)
4 Rounds:
1:00 Row For Cals
GHD Sit Ups*
Rest 2:00

*However many cals you row in 1:00, perform that many GHD’s immediately after the row.
-Score is Cals Rowed

November 4, 2021

11/4/21

Gymnastics
Metcon
4×20 Banded Strict Pull Ups

-Use a band that allows for 20 consistent reps

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:

AMRAP 24 Min:

20/16 Cal Row
50 Double Unders
2 D-Balls Over the shoulder AHAP

-Partner 1 completes a full round before partner 2 starts
*Every other round, start with D-Balls and go up

Extra Work
Metcon
Flow Session:

4 Rounds

2:00 Row or Ski
30′ HS Walk
2:00 C2 or Echo Bike
2 Technique Focus Rope Climbs

November 3, 2021

11/3/21

Weightlifting
Deadlift (Weight)
Build to a heavy single around 80-90% of 1RM

Then go into the EMOM listed next

Metcon (Weight)
EMOM 10 Min

2 Deadlifts 50% of 1RM

-Drop and rest between reps
*Reps are intended to be pulled off the floor with as much speed as possible

Metcon
Metcon
4 Sets for Quality:

1 Min weighted plank
20 HEAVY Russian KB Swings

-Plank is ideally unbroken. Add weight if possible
*Swings are as heavy as possible, but unbroken

Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 16Min

10 Hang Power Snatch 95/65
100M Run
3 Burpee Muscle Ups

November 2, 2021

11/2/21

Weightlifting
Squat Snatch (Weight)
Every 1:30 for 15min (10 sets)

1 Tempo Pull Squat Snatch

*Compare to 10/12

Metcon
Metcon
Every 1:30 for 15min (10 Sets)

RX
30′ HS Walk W/ Obstacle in the middle

Intermediate
25" HS Walk

Scaled
2 Wall Walks
and 50′ Bear Crawl

Extra Work
Metcon (Distance)
With a Partner:

Alternating minutes for 20 min
-Max meters Ski Erg

November 1, 2021

11/1/21

Weightlifting
Metcon (Time)
For Time:

8X4 Front Squat at 60% of 1RM

-Bar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps.

*Athletes may squat clean the first rep.

Front Squat (Weight)
8X4

Metcon
Metcon (AMRAP – Reps)
AMRAP 6 Min

DB Thrusters 50/35

-Every time you break the thrusters, perform 6 Burpee Box Jump Overs 24/20

* Score is Total Thrusters

Extra Work
Metcon (Time)
5 Rounds:

100 Double Unders
4 Rope Climbs

October 29, 2021

10/29/21

Metcon
Metcon (AMRAP – Reps)
Every :90sec for 3:00 (2 sets)
10 DB Power Cleans 50/35
Max DB Shoulder to OH in remaining time

-Rest 3:00

Every :90sec for 3:00 (2 sets)
10 DB Shoulder to OH 50/35
Max DB Power Cleans in remaining time

Extra Work
Metcon (Time)
4 Rounds:

2/1.8K Echo Bike
Rest 3:00

October 28, 2021

10/28/21

Metcon
Metcon (AMRAP – Rounds and Reps)
"Here’s Johnny"

Teams Of 2:

30 Min

35 Synchro Burpee Buy In

-Then

AMRAP
10 Bench Press 185/125
28 Box Jump Overs 24/20
86 Double Unders
400 M Run Together

-Do Not include Burpees in Score
-Run is worth 1 Rep

Extra Work
Metcon
On a 30 Min Clock:

400m Run Forever Pace
1000m C2 Forever Pace
20 Scap Pull Ups
20 Scap Push Ups
1 Smooth Set of T2B

October 27, 2021

10/27/21

Weightlifting
Back Squat (5×5 )
pause at the bottom of every rep. Starting at 60% of 1 RM and add weight

Metcon
Metcon (8 Rounds for reps)
Every 90 sec for 8 rounds

200 m run

if you dont complete round, rest the following round and add the incomplete round to the end. 11 min cap

Extra Work
Metcon (Time)
8 Rounds:
10 Burpees to a 6" target
1 Legless Rope Climb
Rest 1:00

October 26, 2021

10/26/21

Gymnastics
Metcon
Every Min for 3 Min
-3 False Grip RIng Rows
then
Every Min for 3 Min
-2 low/high Ring Transitions
then
Every Min for 3 Min
-1-3 Ring Muscle Ups or 2 Ring Transitions

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17 Min

100M 45lb Plate Carry
10 Box Jumps ATWO 24/20
3 Muscle Ups

Extra Work
Metcon
Every 2 Min for 10 Min
5 Strict Presses

-Keep the weight in the 60-75% range

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