WODS 10/26/26
Monday 10/26
"WARMUP"
3 Rounds:
8 Kip Swings
4 Inchworms
12 Walking Lunges w/ OH Swing (2 x 5/2.5#)
6 Burpees
"STRENGTH"
4 Rounds:
X C2B Pull-Ups (X = 70% Max UB Set)
20 Box Jumps w/ Step Down
15 Hollow Rocks
-Rest 1:00 b/t-
"CONDITIONING"
CrossFit Open WOD #17.1
For Time: (Cap - 20:00)
10 DB Snatch (50/35#)
15 Burpee Box Jump-Overs (24/20")
20 DB Snatch
15 Burpee Box Jump-Overs
30 DB Snatch
15 Burpee Box Jump-Overs
40 DB Snatch
15 Burpee Box Jump-Overs
50 DB Snatch
15 Burpee Box Jump-Overs
3 RFQ
10 Slow Jefferson Curls (choose own KB weight)
5/5 Pec Stretch
5/5 Wrist Rocks
Tuesday 10/27
"WARMUP"
Squat Therapy - 3 x 5
then:
Burgener Snatch Warmup
"STRENGTH"
5 Sets: (15:00)
1 Pause Squat Snatch* + 1 Squat Snatch
(@60-80% - start at 60%, then build the weight across the sets)
*Pause for :3 at the bottom of the catch pos.
-Rest 2:00 b/t-
"CONDITIONING"
EMOM x 20
1) 15 DB Bench Press (2 x 50/35#)
2) 15/12 Cal Bike
3) Ring MU/Bar MU/Ring Dips/Box Dips*
4) 15/12 Cal Row
*Choose a movement + set size for this minute that is challenging, yet still manageable for you to be able to complete in the allotted time
Wednesday 10/28
"WARMUP"
7:00 AMRAP
200m Run
8 Hang Muscle Cleans
5/5 Wrist Rocks (first w/ hands normal, then w/ hands turned in)
8 Strict Press
"CONDITIONING"
In Pairs, for Time:
3 Rounds
800m Run (together)
50 Hang Squat Cleans
50 STOH
*Barbell can only move when 1 partner is hanging from the rig
Thursday 10/29
"WARMUP"
2 Rounds:
10/8 Cal Bike
6/6 Ankle Glides
8 EB Front Squats
8 Hand-Release Push-Ups
:30 Box PVC Lat Stretch
"STRENGTH"
In 16:00:
Front Squat
2 x 5 @70%
2 x 3 @80%
2 x 1 @90%
Rest 2:00 b/t
"CONDITIONING"
12:00 AMRAP
4 DB Hang Power Cleans (2 x 50/35#)
8 DB Push-Ups
12 Toes-to-Bar
24 Double-Unders
"ACCESSORY"
3 Sets:
1:00 Sidebends
:30 KB Waiter's Walk (2 KBs, choose load)
1:00 Walking Lunge w/ Lateral Lean
:30 KB Farmer's Carry (2 KBs, choose load)
Rest :30
Friday 10/30
"WARMUP"
8:00 AMRAP
1:00 Machine
10 PVC Pass-Throughs
12 Air Squats
6/6 Barbell Front Rack Stretch
8 Push Press
"STRENGTH"
E2MOM x 6: (12:00)
2 Pause Split Jerk*
(@75%)
*:3 Pause at the bottom of the dip
"CONDITIONING"
Every 4:00 x 4 Sets:
200m Run
15 Wall-Balls (20/14#)
15 HSPU
15 Wall-Balls
"ACCESSORY"
Accumulate:
50 Strict T2B
Saturday 10/31
"WARMUP"
400m Run
then:
2 Rounds:
8 Snatch High Pulls
10 Kip Swings
8 Power Snatch
20 Line Hops
"CONDITIONING"
35:00 AMRAP
In Teams of 3:
75 Power Snatch (75/55#)
50 Cal Row
75 STOH
200 Double-Unders
*On minutes 0, 15, and 27, complete 120/80 Cal Bike
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