WODS for the Week - Nov. 28

MONDAY, NOV. 28

Cycle 2, Week 4

Strength:
Pick 1 Hinge Movement & 1 Pushing Movement
- Goal: Beat last week's tough 10
- Build to a tough 8 reps for each, then
- 2-4 sets at 85-95% of tough 8

Bilateral Track Options:
- Deadlift
- Strict Press

Unilateral Track Options:
- Staggered Stance Deadlift
- Single Arm Strict Press

*if exceed 6 reps (on working side), add weight
**if working unilateral imbalance, more reps on less strong side

For Time: (10 Min Cap)
20 Power Cleans
100m Run
15 Power Cleans
200m Run
10 Power Cleans
400m Run

"Rx" Barbell (115/75)

TUESDAY, NOV. 29

AMRAP 30:
90 Double Unders
60/50 Calories
30 Burpees

WEDNESDAY, NOV. 30

Strength:
Pick 1 Squat Movement & 1 Pulling Movement
- Goal: Beat last week's tough 10
- If working on imbalance, more reps on less strong side
- Build to a tough 8 reps for each, then
- 2-4 sets at 85-95% of tough 8

Bilateral Track Options:
- Front Squat
- Supinated Barbell Bent Over Row

Unilateral Track Options:
- Rear Foot Elevated Split Squat
- Single Arm Supinated Grip Power Rows
- Single Arm Upright Row

3 Rounds:
30ft Double DB Front Rack Walking Lunge
10 Toes to Bar
—Rest 1 Min

2 Rounds:
45ft Double DB Front Rack Walking Lunge
15 Toes to Bar
—Rest 1 Min

90ft Double DB Front Rack Walking Lunge
30 Toes to Bar

"Rx" - DB (50s/35s)

THURSDAY, DEC. 1

Strength:
A. 3 Press in Split - 3x3 Sets
B. 1 Push Press + 1 Tall Jerk - 4 Sets
C. 1 Split Jerk - building - 5 Sets

6 Rounds:
1 Split Jerk
3 Box Jumps
12/9 Calories
—score = load

"Rx" (30/24)

FRIDAY, DEC. 2

Skill:
Ring Muscle Ups

Every 6 Minutes x 4 Sets:
5 Ring Muscle Ups
10 Single Arm Devils Presses
200m Run

"Rx" - DB (50/35)

SATURDAY, DEC. 3

Coming Soon

SUNDAY, DEC. 4 (Endurance)

Coming Soon