Monday, 20 November 2017 WOD

Hero WOD “Viola”

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
11 power snatches (Rx=95/65)
17 pull-ups (Scaled=Jumping Pull-ups)
13 power cleans (Rx=95/65)

 

 

 

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Saturday, 18 Nov 2017 WOD

RX

5 rounds for time of:
15 dumbbell thrusters
50 double-unders
3 rope climbs, 15-foot rope

Men use 50-lb. dumbbells*
Women use 35-lb. dumbbells*

 SCALED

5 rounds for time of:
15 dumbbell thrusters
50 double-unders
3 rope climbs, 15-foot rope

 Scale weights as needed.

*Kettlebells may be used as a substitute for dumbbells or athletes can borrow dumbbells from inside the gym. Please return them afterwards.

Dumbbell Thruster Video – https://www.youtube.com/watch?v=M5gEwLTtWbg

Friday, 17 Nov 2017 WOD

RX/SCALED

Split jerk 1-1-1-1-1-1-1 reps (From the rack)

Athletes with less experience should focus on technique instead of load lifted. efore beginning this workout, establish a goal weight for the final set. Work backward from your goal weight in 5-to-10-lb. increments to establish a starting point. Only increase the load if mechanics are sound. If technique deteriorates, reduce the load.

Split Jerk Video – https://www.youtube.com/watch?v=PsiO8lZTU2I

Thursday, 16 Nov 2017 WOD

RX

Tabata back squat
Rest 1 minute
Tabata L-sit hold
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

Men use 95-lb. barbell
Women use 65-lb. barbell

SCALED

Tabata back squat
Rest 1 minute
Tabata L-sit hold
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

 Select a load for the back squat that allows you to perform at least 20 reps unbroken during the warm-up. Use the warm-up to experiment with the L-sit. Find a variation with which you can perform at least a :20 hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.

L-Sit Hold Video – https://www.youtube.com/watch?v=LCoq2cTggQQ

Ring Row Video – https://www.youtube.com/watch?v=xhlReCpAE9k

Monday, 13 Nov 2017 WOD

RX/SCALED

PART A.

Deadlift 3-3-3-3-3 reps

Before beginning this workout, establish a goal weight for the final set. Work backward from your goal weight in 10-to-20-lb. increments to establish a starting point. If technique breaks down, decrease the weight and eliminate the error before advancing. If your technique is still unrefined, prioritize practicing the movement over increasing load.

Deadlift video – https://www.youtube.com/watch?v=op9kVnSso6Q

PART B. (Rest 5 minutes after Deadlifts)

For Time:

150 Double-unders or 300 Single-unders (Must attempt 1 D.U. every 10 S.U. reps)