WODS 11/11/24

Monday 11/11

"STRENGTH"

E3MOM x 4 Rounds Complete 1 Complex
3 Push Jerk
3 Split Jerks
3 Split Jerk Press
*Pick Load

"CONDITIONING"

"The Lyon"
5 Rounds for Time:
7 Squat Cleans (165/115)
7 Shoulder to Overhead (165/115)
7 Burpee Chest to Bar Pullup
*Rest 2mins between rounds

Performance: 
135/85 Burpee + Jumping Pullup

Fitness:
95/65   Burpee + Ring Row

Tuesday 11/12

"STRENGTH"

In 15 Minutes Complete
5-5-5-5-5 Bench Press

"CONDITIONING"

For Time
65 Cal Row
65 Double Unders
55 Cal Row
55 Russian KBS (53/35)
45 Cal Row 
45 Box Jumps (24/20)
35 Cal Row
35 Hand Release Pushups
25 Cal Row
25 Alternating Pistol Squats

Performance: 50/40/30/20/10

Fitness: 35/30/25/20/15
Single Unders, Box Step Ups, Box Leaning Pushups, 
& Alternating Single Leg Box Squats

Wednesday 11/13

"CONDITIONING"

Teams of 2
10 Rounds Each
Min 1: 1 Round of "Cindy"
Min 2: Max Cal Bike
Min 3: Rest

Each athlete will cycle through rounds
as an individual. Score will be total 
calories of the team.

Fitness:
3 Ring Rows / 5 Pushups / 10 Air Squats

Thursday 11/14

"STRENGTH"

Complete:
Min:0-3: 6 Rep Back Squat @ 80% 
Min3-6: 4 Rep Back Squat @ 85% 
Min 6-9: 2 Rep back Squat @ 88%
Min 9-15: Build to Heavy 2 Rep Thruster

"CONDITIONING"

1 Min Max Rep Burpees
1 Min Rest
1 Min Max Rep Thruster (75/55)
1 Min Rest
1 Min Max Rep Burpees
1 Min Rest
1 Min Max Rep Thruster (75/55)
1 Min Rest

Fitness No Pushup Burpees, 45/35

"FINISHER"

3 Rounds
10 Barbell Curls
10 Overhead Plate Tri Press

Friday 11/15

"CONDITIONING"

5 Min Max Meter Row
3 Min Rest
5 Min Max Meter Bike
3 Min Rest
5 Min Max 120 Ft Shuttle Runs
3 Min Rest


"STRENGTH"

In 12 Minutes, build to heavy for the day
3-rep Deadlift 

"FINISHER"

50 Seated Medball Russian Twist

Saturday 11/16

"CONDITIONING"

The Hero WOD "CHAD 1000x"
For Time:
1000 Box Step Ups
Box Height 20"
If you have a ruck, wear it loaded with 45/35

Performance:
Half "CHAD"
500 Box Step Ups 20/16" 

Team Version
Teams of 2
400 Box Step Ups 
Alternating Box Step Ups Reps
Every 100 Step Ups, Run 400m Together