WODS 10/28/24

Monday 10/28

"STRENGTH"

Every 2 Minutes on the Minute
Set 1: 3 Rep Deadlift
Set 2: 6 Rep Deadlift
Set 3: 9 Rep Deadlift
Set 4: 12 Rep Deadlift
Set 5: Single Set Max Rep Deadlift

60-65%of 1RM 
*Moderate Weight, Steady Pace, Grip Choice

"CONDITIONING"

For Time:
Buy In: 20 Deadlift (135/85)
50-40-30-20-10
Double Unders
Abmat Sit-ups
Cash Out: 20 Deadlifts 135/95

Performance: Single Unders
Fitness: Single Unders / Reps 30-25-20-15-10
Scale Deadlift Weight as Needed

Tuesday 10/29

"STRENGTH"

In 15 minutes complete
5-5-5-5-5- Push Press (Pick Load)

"SKILL"

Complete 1 Round Every 2:30
Score Max Reps
10sec Handstand Hold
Directly into 15 Sec Max Rep Handstand Pushups

Performance: 15 Sec Max Box Pike Push Ups
Fitness: 1 Box Pike Hold / 1 Set Max Pike to Abmat Push Up

"CONDITIONING"

AMRAP 9 Minutes
3 Squat Cleans 115/75
6 Shoulder to Overhead 115/75
9 Burpees Over Bar

Performance: 95/65
Fitness: 75/55 

Wednesday 10/30

"CONDITIONING"

Teams of 2 - Trade Reps
For Time:
100 Cal Bike
100 Plate Squats (45/25)

Rest 1 Min

75 Cal Bike
75 American Kettle Bell Swings (70/35)

Rest 1 Min

50 Cal Bike
50 Jumping Pullups

Rest 1 Min

25 Cal Bike
25 Plate Overhead Reverse Lunge R + Lunge L Steps

Performance: 35/15
Fitness: 25/10, Reps 80,60,40,20

"FINISHER"

20 Seated Partner Med ball Russian Twist 
20 Seated Partner Med ball Russian Twist 
20 Med ball Sit-up Long Toss (per partner)

Thursday 10/31

"CONDITIONING"

For Time:
2000m Row Time Trial

"STRENGTH"

EMOM:20 / 3 Rounds for Quality
Min 1: 12 Lateral Box Step Overs (20/16)
Min 2: 12 Double Dumbbell/ Kettlebell Floor Press
Min 3: 12 Barbell Rollouts
Min 4: 15 Banded Hammer Curls (Pause 1 Sec Top)
Min 5: 15 Banded Tricep Press Down (Pause 1 Sec Bottom)
Min 6-7: Rest

"Finisher"

30 Banded Good Mornings

Friday 11/1

"STRENGTH"

Min:0-3 10 Rep Back Squat @ 60 %
Min3-6: 8 Rep Back Squat @ 70 %
Min 6-9: 6 Rep Back Squat @ 80%

"CONDITIONING"

3 Rounds of 3 Min Work 60 Sec Rest
10 Alternating DB Hang Snatch (50/35)
10 Alternating DB Box Step Ups (50/35)

"FINISHER"

2 Minutes Max Flutter Kick

Saturday 11/2

"CONDITIONING"

Teams of 2.  Run Together.  Split Reps 50/50.

For Time:
200m Run 
30 Snatches (95/65)
200m Run 
30 Hang Cleans
200m Run 
30 Front Squats
200m Run 
30 Hand Release Push Ups
200m Run 
30 Chest to Bar Pull Ups
200m Run 


Performance/Fitness Sub run for 300m Row
Fitness: 75/55. Barbell Chest to Bar / Row, 20 Reps All