WOD Week of 11/1/21

Monday

Every 5:00 for 4 Sets:

Bike 1600/1200m


Skill Work:

3 Sets for Quality

1:00 Plank Hold

100m DB Front Rack Farmer Carry

100m DB Waiter Carry + Farmer Carry


Tuesday

On a 27:00 Clock

From 0:00-9:00

EMOM 9:

1 Snatch


From 9:00-18:00

EMOM 9:

1 Clean


From 18:00-27:00

EMOM 9:

1 Deadlift


*Increase weight across all sets


Wednesday

For Time:

150 Air Squats

50 V-ups

120 Air Squats

40 V-ups

90 Air Squats

30 V-ups


Skill Work - Pre-workout

5 Sets for Load

5 Tempo Strict Press

*Two-second press, Two-second reset


Thursday

Amrap 20

2 Muscle-ups

4 Handstand Push-ups

8 American KB Swings


Friday

6 Sets For Load

2 Push Jerks + 1 Split Jerk


Skill Work - Post Workout

3 Sets: 12 DB Floor Presses

12 DB Bent over Rows


Saturday

Amrap 12

5 Front Squats (185/125#)

10 C2B Pull-ups

20 Double Unders


Skill Work - Post Workout

3 Sets:

12 DB Split Squats/Leg

12 Single-Arm Ring Rows/Arm

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