Weekly WOD Review – 12/14/20
Monday
20:00 Alt EMOM
1) 1:00 Max Box Jump Overs
2) 1:00 Max Push Ups (Handstand Push Ups) (Handstand Walk)
3) 1:00 Max Sit Ups (Toes to Bar)
4) 1:00 Max Russian KB Swings 53/35 70/44 70/53
5) :30 Plank
Coaching Notes:
– Endurance focus
– There isn’t much rest in this one, so please go at a pace you feel you can maintain for 20:00
– Scale Push Ups to a box if needed
Tuesday
A)
Every 1:00 for 12:00
2 Power Cleans
Adv: 3 TnG Power Cleans
B)
For Time:
30 Wall Balls (40) (50)
20 DB Snatches 45/25 (30 DB Snatches 50/35) (40 Alt DB Snatches 50/35)
200m MB + DB Carry
Coaching Notes:
– The Adv option for Part A will have a little bit more of a conditioning effect
– Everyone will complete Part B in the same order, so be on the lookout for starting in multiple heats
Wednesday
3 Rounds
603m Run (800m)
10 Deadlifts 95/65 135/95 (15 Deadlifts 185/135)
25 Double Unders (45) (75)
Coaching Notes:
– Deadlift weight should be either unbroken or done in 2 sets
– Double Unders should take no longer than 1:00
– Overall workout should be around 15:00, give or take 2-3 minutes
Thursday
18:00 AMRAP
2-4-6-8-10-200m Run
Down Ups (Burpees) (Bar Facing Burpees)
(Goblet Squat + 1 Reverse Lunge + 1 Reverse Lunge 45/25) (Front Squat + 1 Front Rack Reverse Lunge + 1 Front Rack Reverse Lunge 75/55) (Front Squat + 1 Front Rack Reverse Lunge + 1 Front Rack Reverse Lunge 95/65)
Cals any Machine
Coaching Notes:
– The Squat and Lunge Complex count as 1 rep, therefor, members will have to go through the complex twice for the round of 2s, four times for the round of 4s, etc…
– You will only complete a 200m run after completing the round of 10s
– Return back to the round of 2s after your 200m Run is complete and continue on
Friday
A)
Back Squat
5-5-5-5-5
*Ascending
B)
Time Trial (Pick 1):
800m Run -or- 1000m Row/Ski -or- 50 Cal Assault/Echo Bike
Coaching Notes:
– Time Trial duration about 2:30 – 6:00
– Stay Warm 🙂
Saturday
5 Rounds
403m Run
10 Push Press 75/55 95/65 115/75
10 Cals any Machine (12) (15)
– rest 2:00 –
Coaching Notes:
– Interval Training 😉
– I’m estimating each round to take 2:30 – 4:30
– Today’s workout WILL be a long one (20:00 – 30:00), but “actual” work should be around 15:00 to 20:00 (give or take a couple minutes)
Sunday
A)
7:00 AMRAP
10 DB Snatches 45/25 (Power Clean 95/65) (Power Snatch 95/65)
35 Double Unders
– rest 3:00 –
B)
7:00 AMRAP
10 DB Goblet Squats 45/25 (Front Squats 95/65) (Overhead Squats 95/65)
10 Down Ups (Burpees) (Bar Facing Burpees)
Coaching Notes:
– Happy Sunday 🙂
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