WODS 10/14/24

Monday 10/14

"STRENGTH"

Every 2:00:

Set 1: 8 Rep Deadlift

Set 2: 10 Rep Deadlift

Set 3: 12 Rep Deadlift

Set 4: Single Max Rep Deadlift

Use 55-65% of 1RM

"CONDITIONING"

Open:

AMRAP 10 minutes:

10 Plate Deficit Push-Ups (25/15)

10 Medball Sit-ups (20/14)

10 Wall Balls (20/14)

Performance:

AMRAP 10 minutes:

10 Plate Deficit Push-Ups (25/15)

10 Medball Sit-ups (14/12)

10 Wall Balls (14/12)

Fitness:

AMRAP 10 minutes:

10 Push-Ups

10 Medball Sit-ups (12/10)

10 Wall Balls (12/10)

Tuesday 10/15

"STRENGTH"

In 15 minutes:

5 x 3 Power Clean and Jerk

"CONDITIONING"

4 Sets:

2:00 Max Calorie Row

1:00 Max Double Unders

REST 2:00

"FINISHER"

For Time:

50 V-Ups

Wednesday 10/16

Teams of 2. Trade Movements.

Open:

7 Rounds for Time:

7 Handstand Push-Ups

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/165)

7 Burpees

7 Kettlebell Swings (70/53)

7 Pull-ups

Performance:

7 Rounds for Time:

7 Handstand Push-Ups

7 Thrusters (95/65)

7 Knees to Elbows

7 Deadlifts (185/125)

7 Burpees

7 Kettlebell Swings (53/35)

7 Pull-ups

Fitness:

7 Rounds for Time:

7 Handstand Push-Ups

7 Thrusters (65/45)

7 Knees to Elbows

7 Deadlifts (135/85)

7 Burpees

7 Kettlebell Swings (35/25)

7 Ring Rows

Thursday 10/17

"CONDITIONING"

5 Rounds for Max Reps:

1:00 Max Bike Calories

1:00 REST

1:00 Single DB Box Step Overs (35/25 lbs.)

1:00 REST

"STRENGTH"

3 x 10 Bench Press (pick load)

REST 2:00

3 Sets:

10 Banded Hammer Curls

10 Banded Tricep Pushdowns

Friday 10/18

"STRENGTH"

Minutes 0-3: 10 Back Squats @ 60%

Minutes 3-6: 8 Back Squats @ 70%

Minutes 6-9: 6 Back Squats @ 80%

"SKILL"

8 Sets of :20 on / :10 off:

Strict Chin-Ups / Barbell Rows

"CONDITIONING"

Open:

For Time:

20-15-10-5

Alt. Single Arm Devils Press (50/35 lbs.)

Lateral Hops Over DB

Performance:

For Time:

20-15-10-5

Alt. Single Arm Devils Press (35/25 lbs.)

Lateral Hops Over DB

Fitness:

For Time:

20-15-10-5

Alt. Single Arm Devils Press (25/15 lbs.)

Lateral Hops Over DB

Saturday 10/19

"CONDITIONING"

Teams of 3.

AMRAP 7 minutes:

Max Calorie Row

15 Burpees

P1: Row

P2: Burpees

P3: Rest

Once a partner finishes the burpees, partners rotate movements.

REST 3:00

AMRAP 7 minutes:

Max Calorie Bike

15 Toes to Bar / Hanging Knee Raises

P1: Bike

P2: T2B

P3: Rest

Once a partner finishes the T2B, partners rotate movements.

REST 3:00

AMRAP 7 minutes:

Max Wall Balls (20/14)

Run 200m

P1: Wall Balls

P2: Run

P3: Rest

Once a partner finishes the run, partners rotate movements.