WOD of the week

Week 05!

Monday

AMRAP x 12 MINUTES (Performance)
2 Rope Climb*
5 Deadlifts (125/85)
25 Sit-Ups

*2 Rope Climbs can be subbed for 6 Strict Pull-Ups
RPE - 7

(Score is Rounds + Reps)

-OR-

AMRAP x 12 MINUTES (Fitness )
3 Strict Pull-Ups*
5 Deadlifts (90/65)
25 Sit-Ups

*3 Strict Pull-Ups can be subbed for 1 Rope Climb
RPE - 7

(Score is Rounds + Reps)

 

Tuesday

EMOM x 20 MINUTES (Performance)
MIN 1 - 250/200m Row
MIN 2 - 15/12 Cal Bike
MIN 3 - Max Box Jumps (60/50)*
MIN 4 - Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

RPE - 7

-or-

EMOM x 20 MINUTES (Fitness)
MIN 1 - 250/200m Row
MIN 2 - 12/10 Cal Bike
MIN 3 - Max Box Jumps (50)*
MIN 4 - Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)
RPE - 7

 

Wednesday

Open 15.4 (Performance)

AMRAP x 8 MINUTES*
3 Handstand Push-Ups
3 Power Cleans (85/57)
6 Handstand Push-Ups
3 Power Cleans
9 Handstand Push-Ups
3 Power Cleans
12 Handstand Push-Ups
6 Power Cleans
15 Handstand Push-Ups
6 Power Cleans
18 Handstand Push-Ups
6 Power Cleans
21 Handstand Push-Ups
9 Power Cleans
And so on...

*Add 3 reps to the Handstand Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

RPE - 9

-or-

Open 15.4 (Fitness)

AMRAP x 8 MINUTES*
3 Handstand Push-Ups
3 Power Cleans (85/57)
6 Handstand Push-Ups
3 Power Cleans
9 Handstand Push-Ups
3 Power Cleans
12 Handstand Push-Ups
6 Power Cleans
15 Handstand Push-Ups
6 Power Cleans
18 Handstand Push-Ups
6 Power Cleans
21 Handstand Push-Ups
9 Power Cleans
And so on...

*Add 3 reps to the Handstand Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

RPE - 9

 

Thursday

FOR TIME (Performance)
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats (Athlete Choice, AHAP)
5-10-15-20-25-30-35-40-45-50
Double Unders (Unbroken Optional)*

*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.

(Score is Time)

-TC 15:00-

RPE 7

-TC 30:00-

-or-

FOR TIME (Fitness)
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats (Athlete Choice, Heavy)
5-10-15-20-25-30-35-40-45-50*
Double Unders

*Option to Change DU Volume to:
25-25-25-25-25-25-25-25-25-25
or...
5-10-15-20-25-30-35-35-35-35

(Score is Time)

-TC 15:00-

RPE - 7

 

Friday

5 ROUNDS FOR TIME (Performance)
4 Bar Muscle-Ups
6 Hang Power Snatches (53/35)
12/10 Cal Bike
2 Bar Muscle-Ups
3 Hang Power Snatches

(Score is Time)

- TC 18:00-

RPE 8

-or-

5 ROUNDS FOR TIME (Fitness)
4 Pull-Ups
6 Hang Power Snatches (43/30)
10/8 Cal Bike
4 Pull-Ups
3 Hang Power Snatches

(Score is Time)

-TC 18:00-

RPE 8

 

Saturday

Partner WOD 
IN TEAMS OF 2…

´Fight Gone Bad´
AMRAP x 20 MINUTES* (Performance)
20 Wall Balls (9/6)
20 Sumo Deadlift High Pull (35/25)
20 Box Jumps (20)
20 Push Press
20/15 Cal Row

*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.

(Score is Total Rounds + Reps)

RPE - 9

-or-

IN TEAMS OF 2…

'Fight Gone Bad´
AMRAP x 20 MINUTES* (Fitness)
15 Wall Balls (6/4)
15 KB Sumo Deadlift (24/16)
15 Box Jumps (50)
15 Burpees
15/12 Cal Row

*Partners will complete every other movement in order. Ex: P1 does 15 Wall Balls, P2 does 15 KB Sumo Deadlift, P1 does 15 Box Jumps, etc. P1 works while P2 rests.

(Score is Total Rounds + Reps)

RPE - 9

 

Sunday

3 SETS (Performance)
AMRAP x 4 MINUTES*
4 Strict Chin-Ups**
8 Narrow Grip Push-Ups
12 Slam Balls (Athlete Choice)***

*Pick up where you left off.
**Option to Alternate Rounds of 2 Wall Walks if prepping for the 2023 Open.
***Option to sub light KB Swing

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

RPE - 8

-or-

3 SETS (Fitness)
AMRAP x 4 MINUTES*
2 Ring Rows or DB Bent Over Rows**
4 Narrow Grip Push-Ups
8 Slam Balls (Athlete Choice)***

*Pick up where you left off.
**Option to Alternate Rounds of 1 Wall Walk if prepping for the 2023 Open.
***Option to sub light KB Swing

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

RPE - 8

 

 

Dela på Facebook