Weekly WOD Review 12/3/19
MONDAY
—-
5 Squat Cleans 95/65, (ADV: 115/75), (Beef: 135/95)
7 Box Jump Overs (Beef: 9)
9 Situps or Hanging Knee Raises (ADV: 7 Toes to Bar) (Beef: 9 T2B)
Cash Out (ADV+Beef Only: 40 Cal Any Machine)
30 DB Snatches 45/25, (ADV: 40 @50/35) (Beef: 40 Alternating @ 50+/35+)
30 Wall Balls (ADV+Beef: 40)
TUESDAY
2-2-2-2-2 (3 second descent, as desired at bottom, ascent, and at top)
A2.) Compare 3 weeks ago
@ any point during part A:
(ADV: weighted, scaled L-Sits on boxes, rings etc)
2 Rounds
90 Seconds Max Shoulder to Overhead 95/65 or 45/25 Single Arm DB STO (ADV: 115/75 or 50/35 Dual DB STO) (Beef: 135/95 or 50+/35+ Dual DB STO)
-30 Sec Rest-
-30 Sec Rest-
-30 Sec Rest-
-Sled Push for distance
-Farmer Carry for distance
-Distance HS walk for distance
-Sandbag or Stone to Shoulder
-Strict Pull-Ups or Ring Dips (Keep in mind pull-ups/muscle ups WED)
A) Skill Sesh
6:00 Alt EMOM
1) Pressing
2) MidlineB.)
Compare Similar 10/23/19
“Gaipa Patron Hour”
3 Rounds
403m Row or Run
15 DU or 30 singles (ADV: 20) (Beef: 30)
8 Russian KB Swings 53/35, 70/44, (Beef: 10 American 70/53)
8 Pull-Ups (ADV: C2B or 4/2 Ring or Bar MU) (Beef: 15 C2B or 6/4 Ring or Bar Muscle Up) (Bison: 20 C2B or 10 Ring or Bar MU)
8 Russian KB Swings 53/35, 70/44, (Beef: 10 American 70/53)
15 DU or 30 singles (ADV: 20) (Beef: 30)
200m Row or Run (ADV: 400m)
-Rest 3 minutes-
2 Clean and Jerks or Snatches
ADV: 1 @ 75-90%
30/20 Calories of choice
15 Ground to Overhead 95/65, 115/75, 135/95, 155/105
Run 400m or Row
Run 403m or Row
15 Ground to Overhead 95/65, 115/75, 135/95, 155/105
40/30 Calories of choice (Beef: 40 m/f)
6:00 Alt EMOM
1) Pulling
2) Midline
3 Rounds
8 Deadlifts 155/105, 185/125, (Beef: 10@ 205/135) (Bison: 10@ 225/155)
200m Run
1 Rope Climbs (ADV: 1 Legless or Regional) (Beef: 2 Short)
15 Wall Balls (ADV: 20) (Beef: 25)
8 Burpees (ADV: 10) (Beef: 10 BFB)
15 Calories of Choice (ADV: 20) (Beef: 25)
5 Cycles
3 Minute on/1minute rest
3 Power Cleans 135/95, 155/105, 185/135
6 Push-Ups
9 Air Squats
*Continue where you left off.
AMRAP in 20 minutes
2 Muscle Ups
4 HSPU
8 KB Swings 70#
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