WODS 11/4/24

Monday 11/4

"STRENGTH"

In 15 Mins
5 Sets of 5 Reps x Strict Shoulder Press (Build to Heavy)

"CONDITIONING"

5 Rounds for Time
10 Double DB/KB Alternating in Place Lunge Steps (53/35)
10 American Kettlebell Swings (53/35)
10 Bodyweight Squat Jumps
5 x 120Ft Shuttle Runs

Performance:
Single DB/KB Goblet Style in Place Lunge (50/35)

Fitness:
3 Rounds
Single DB/KB Goblet Style In Place Lunge (25/15),
Air Squats

Tuesday 11/5

"STRENGTH"

Min:0-3 8 Rep Front Squat @ 70 %
Min 3-6: 6 Rep Front Squat @ 80%
Min 6-9: 4 Rep Front Squat @ 85% 

"SKILL"

6 Rounds: Every 30 seconds 
Complete 3-5 no pushup burpees as fast as possible

"CONDITIONING"

Part 1: (Time Cap 6 Mins)
Benchmark: "Grace"

For Time
30 Clean & Jerks (135/95)

Rest 5 Mins

Part 2:
In 3 mins complete as many Burpess as possible
Sub: No-Push Up Burpees

Performance: 115/85
Fitness: 95/65

Wednesday 11/6

"CONDITIONING"

Teams of 2. Trade as Needed.

AMRAP 20 minutes:
1 Wall Walk
3 Deadlifts (225/155)
5 Toes to Bar
**Add 2 reps each round to toes to bar


Performance: (185/125), Maintain Reps

Fitness:
5 Hand Release Pushups
135/95 Deadlifts
5 Hanging Knee Raises
*Maintain Reps

"FINISHER"

Coach Choice 

Thursday 11/7

"CONDITIONING"

For time
500m Row
50 Double Unders
400m Row
40 Double Unders
300m Row
30 Double Unders
200m Row
20 Double Unders
100m Row
10 Double Unders

Performance: Single Unders

Fitness: 300/250/200/150/100m
& Single Unders

"STRENGTH"

3 Rounds for Quality
10 Bench Press
10 Strict Pullups

Friday 11/8

"STRENGTH"

E3MOM x 4 Rounds Complete 1 Complex
1 Snatch Grip Pull
1 Pause (Below Knee) Power Snatch 
1 Pause (At Knee) Power Snatch 
1 Power Snatch

"SKILL"

In 8 Mins
Max Height Box Jump

"CONDITIONING"

AMRAP 12 minutes:
5 Power Snatch (115/75)
10 Box Jumps (30/24)
15 Bike Cals
20 Wallballs (20/14) (10/9)

Performance: (95/65) (24/20)
Fitness: Hang Snatch (75/55) (20/16)

Saturday 11/9

"CONDITIONING"

Teams of 2.

5 Rounds for Time:
1000m Row
While Partner 1 Completes 360Ft Farmer Carry,
Partner 2 Completes 200m Run
While Partner 2 Completes 360ft Farmer Carry,
Partner 1 Completes 200m Run

*Once both partners complete run/carry,
begin next round.

*Split Row as Needed

Performance: 4 Rounds
Fitness: 3 Rounds / 750m Row