Wods

Tuesday November 6, 2018

11618
Deadlift + Power Clean + Front Squat Complex
E2 Min: 14 Min
5 Deadlift +
1 Power Clean +
3 Front Squat+
2 FrontSquat with 3 sec hold at bottom

*must be unbroken- increase accordingly if too much for one grip decrease by 10% and cont.

BUILT:
E2 Min: 14 Min
5 DB Deadlift +
1 DB Power Clean +
3 Front Squat with 3 sec hold at bottom +
30 sec Superman Rocks
Metcon (Time)
4 Rounds
12 OH Lunges 95/65
6 Plyo Push-ups on plates 45/25
200 M Run

Rx+ 115/75
Sport 75/55
Health SA KB

BUILT
S/A Front Rack Lunge
6 MB S/A Push-up
100 M Run

Monday November 5, 2018

110518
Shoulder Press (Tempo fun )
EMOM: 12 Min
Min 1: 4 Shoulder Press 6040 (Last set Max Reps)
Min 2: 6-8Bent Over Y’s T’s
Min 3: 10 Hollow Rocks and REST

BUILT
EMOM: 12 Min
Even: 4 DB Shoulder Press 6040
Min 2: 6 Bent Over Y’s T’s
Min 3: 10 Hollow Rocks
Metcon (AMRAP - Rounds and Reps)
AMRAP: 12 Min
50 Double Unders
10 Clean and Jerks
Rx+ 155/115
RX 135/95
Sport 115/75
Health Any weight

BUILT
AMRAP: 12 Min
70 Singles or jumps on plate
10 DB Clean and Push Press

Saturday November 3, 2018

110318
Hidalgo (Time)
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you've got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here

Friday November 2, 2018

HAPPY FRIDAY
Sissy Test (Time)
20 - 1
KBS 53/35
1 - 20
Burpee

KBS (20,19,....3,2,1)
Burpee (1,2,3,...19,20)

BUILT
15-1
1-15

Thursday November 1, 2018

110118
Deadlift (4-5 Rounds)
10 Deadlift +
10 Weighted Box Step-ups +
10 Hip Bridges w/band +
10 Strict Pull-ups +
40 sec Wall-Sits +
40 sec Superman +
100 M Farmers Carry 53/35

*Rest 1-2 min in between sets
**Find challenging weight

Wednesday October 31, 2018

103118
Metcon (AMRAP - Rounds and Reps)
EMOM: 20 Min w/ partner
Min 1: Max Cal Row 45 Sec
Min 2: Max Rep DB Thruster

*Switch between movements

Then

AMRAP: 20 Min
100 M Run
12 Jumping Lunges
12 Ab-Mat Sit-up 20/15

*One partner Sprints an entire round while other rests. complete one round then switch

BUILT
Bulgarian split squats or Lunges

Tuesday October 30, 2018

103018
Snatch Complex
EMOM: 18 Min
Min 1: 1 Pause Snatch High Pull +
1 High Hang Squat Snatch +
1 Squat Snatch

Min 2: 5 Strict HSPU
Min 3: Mobility and rest

BUILT
Min 1: 1 DB Hip Power Snatch + 1 DB Hang Power Snatch + 1 DB Snatch or PVC Muscle Snatch/ 5 Hip PowerSnatch
Min 2: 5 Strict Press or Mod Gymnastics pushups
Min 3: 30 sec Hollow Rocks
Metcon (Time)
30-20-10
Ring Dips
Burpee Box Jump Overs 24/20

BUILT
25-15-10
Ring Dips
Burpee Broad Jump

Monday October 29, 2018

102918
Back Squat (5-5-5-5-5)
E4Min: 16 Min

5 x 5 w/ 5351 tempo

*increase weight till challenging
**record heaviest weight

Superset:
10 Weighted Good Mornings
(Focus on tight core and glutes)

BUILT
E4Min:16 Min
8 DB Front Rack squats 3331 tempo +
10 Plate Good Mornings +
30 sec Plank Left +
30 sec Plank Right +
Rest
Metcon (4 Rounds for reps)
3-4 Rounds of:
In 3 Min complete:
100 M Run
6 Power Clean 135/95
Max Reps Alt. Pistols

Rest 1-2 Min
Rx+ 155/115
Sport: 125/85
Health: Hang, Hip or Muscle Clean

*Record total Pistols per round

BUILT:
3-4 Rounds of:
In 3 Min complete:
100 M Run/Row
6 DB Power Clean
Max Reps Alt. Box Pistols or Bulgarian Split Squat

Saturday October 27, 2018

102718
Metcon (Time)
For Time

Partner A: 400m run
Partner B: Back squats 135/95
Then switch and repeat…
Partner A: 400m run
Partner B: Deadlifts 135/95
Then switch and repeat…
Partner A: 400m run
Partner B: Turkish Get Up
Then switch and repeat…
Partner A: 400m run
Partner B: Turkish Get Up
Partner A: 400m run
Partner B: Deadlifts 135/95
Then switch and repeat…
Partner A: 400m run
Partner B: Back squats 135/95

Friday October 26, 2018

102618
DT Complex (E3Min: 18 Min)
E3MIN: 18 Min
Strive for 1 heavy DT Complex

12 Deadlifts
9 Hang Power Cleans
6 Jerks

All reps must be unbroken

E3MIN: 18 Min

12 DB Deadlift +
9 DB Power Clean +
6 DB Push Press

6-8 ABMat Sit-ups
20 Flutter Kicks
Focus on on E3Min:18 Min

Mobility in between and increase weight when possible
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
200 M Sprint
12 KBS 53/35

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