CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 10/26/20

MONDAY

A.)
Front Squat or Back Squat or Deadlift
5-5-5-5
Sum best of 4 sets.

B.) CF Option
Every 3 minutes for 9 Minutes (3 sets, each for time)
300/250m Row (ADV: 300m/f) (Beef: 400m) or 12/10 Cal Bike (ADV: 15/12 Calories Bike) (Beef: 18/15)
10 Shoulder to Overhead 95/65, 115/75, (Beef: 135/95 or 15ft HSW) (Bison: 30ft HSW)

B.) Bro Option
2-3 x 10 DB Renegade Row
2-3 x 10 DB Bench Press (Pushups tomorrow)
2-3 x 20 DB Russian Twists

TUESDAY

“Car Wash”
20 Minute Clock
Buy in:
5 Rounds
12 Box Jump Overs
10 DB Snatches 45/25 (ADV: 50/35 or 8 Power Snatches 75/55) (Beef: 12 DB Snatches 50+/35+ or 8 Power Snatches @ 95/65) (Bison: 12 DB Snatches at 70/50 or 6 Power Snatches at 115/75)
6 Pullups (ADV: C2B) (Beef: 8 C2B)

IN THE TIME REMAINING: get to as far as possible:
6 Calories any machine
70m Run
8 Calories any machine
70m Run
10 Calories any machine
70m
12
70m
14
70m
16 etc

WEDNESDAY
Every 7 Minutes For 21 Minutes
400m Run or Row or 20/15 Bike Calories (ADV+Beef: 600m Run or 750m Row or 25/22 Bike Calories)
AMRAP:
3 Power Cleans 95/65, 115/75, 135/95, 155/105
6/4 Pushup (ADV: 6/4 Ring Pushups) (Beef: 6/4 Dips or HSPU) (Bison: 6 m/f Dips or HSPU)
9 Wall Balls
No Rest, *Start where you left off after each buy in.

THURSDAY

***Every OTHER round, buy in each movement with 5 Deadlifts 135/95, 165/115, 185/125
A.)
4 Rounds
1:00 Max Calories of Choice
1:00 Max Situps, V-Ups, Knees to Elbows (ADV: T2B)
1:00 Max Double Unders
1:00 (1) 70m Sled Push, Farmer Carry, or Sandbag/Dball Carry
1:00 Rest

B.) Optional Bro Stuff
2-3 x 10 DB Bicep Curls or Strict Pullups
2-3x 10 DB Z-Press or Standing DB Strict Press
2-3x 30s Side Plank Each Side

FRIDAY

A.) Every 90 seconds for 15 minutes
2 Hang Squat Cleans or Squat Snatches
BEEF: 3 Reps no dropping

B.) “Ticking Time Bomb”
20 Russian KB Swings 53/35 (ADV: 70/44) (Beef: American 70/53)
20 Calories any machine
20 Goblet Squats (ADV: Front Squat 75/55) (Beef: Thrusters 75/55)
*EMOM: 1 Burpee (ADV: 2) (Beef: 3)

SATURDAY
Halloween Candy Blaster
21-18-15-12-9-6-3
Wall Balls
Calories any machine
*4 Pullups after every Set (ADV: 4 C2B) (Beef: 6 C2B or 3 Ring or Bar MU)
*Accumulate 1200m Running @ some point (ADV+Beef: 1600m).

SUNDAY
AMRAP in 8 Minutes
5 D-Ball or Sandbag Over Shoulders
10 Double Unders or 40 Single Unders (ADV: 15 DU) (Beef: 25)
12 Goblet Lunges 45/25, 50/35, Beef: Single Arm Walking Lunge 50/35)

REST 3 Minutes

AMRAP in 8 Minutes
5e Single Arm DB Hang Clean and Jerk 45/25, 50/35, 50+/35+
10 Calories any Machine (ADV: 12)

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