Monday – 11/9/20

Primer:

E2MOM x 5

3 UB power snatches building to AHAP

Conditioning:
“Rush Hour”
On the 4:00 x 5 Rounds:
20/16 Calorie Bike
10 Barbell-Facing Burpees
5 Power Snatches(135/95)

*Bike pace goal 65/60+rpm. Power snatches are doable unbroken. Goal is to have 2:00 of rest each round. Score is total working time.

HOME WOD:

On the 4:00 x 5 Rounds:

200 Meter Dumbbell Run (50/35)
20 Alternating Dumbbell Snatches (50/35)
10 Lateral Burpees Over Dumbbell

KILOS
22.5/15

Tuesday – 11/10/20

Conditioning:
“Jumpsuit”
For Time: 25min cap
30-20-10
Deadlifts (185/135)
Box Jump Overs (24″/20″)

Directly into…

10-20-30:
Kettlebell Swings (70/53)
Row Calories

*deadlifts are doable in at least sets of 5’s. KB swings are doable in sets of 10’s.

HOME WOD:

5 Rounds For Time:

10 Double Dumbbell Deadlifts (50’s/35’s)
20 Lateral Hops Over Dumbbells
10 Double Dumbbell Push Press (50’s/35’s)
20 Lateral Hops Over Dumbbells

Wednesday – 11/11/20

Strength:

Every 90s x5

3 OHS (from ground). Build to heavy

Conditioning:
“The Fray” 
For Time: 20min cap
800m Run
30 CTB Pull-Ups
30 Overhead Squats (115/85)
400m Run
15 CTB Pull-Ups
15 Overhead Squats (115/85)

*C2B doable in sets of 5’s. No singles. Mod jumping C2B. OHS doable in three sets or less.

HOME WOD:

2 Rounds For Time:

800 Meter Run
21 Double Dumbbell Front Squats (50’s/35’s)
12 Strict Pull-ups

Thursday – 11/12/20

Conditioning:
“Couples Retreat”
Teams of 2
For time: (35min cap)
1 synchro round of Cindy
75 Partner wallballs (20/14) 10ft
2 synchro rounds of Cindy
75 slamball (50/30)
3 synchro rounds of Cindy
75 slamball step ups (24/20”)
4 synchro rounds of Cindy
75 TTB
*cindy = 5 pull-ups, 10 pushups, 15 air squats. Male/female teams use 20lb ball to 9ft. Slamball doable in 5’s. TTB doable in 5’s. Mod kipping leg raise.
Friday – 11/13/20

Conditioning:
“Under the Sea” Part A
For Time, with a 30:00 Time Cap:
2,000m Row
150 Double-Unders
100 Bar-Facing Burpees

“Under the Sea” Part B
In Time Remaining until the 30:00 Cap:
Build to a 1RM Hang Squat Clean

*mod plate hops for DU 1:1. Goal is to finish part A in 15m or less. Part B is testing our ability to recover and perform a heavy lift under duress.

HOME WOD:
10 Rounds For Time:
30 Double Unders
10 Burpees
Saturday – 11/14/20

Conditioning
“Adderall”
10 Min Window: 1M Run, Max Clean and Jerk (135/95)
… 3 Min Rest
7 Min Window – 800m Run, Max Power Snatch (115/80)
… 3 Min Rest
4 Min Window: 400m Run, Max Thruster (95/65)

HOME WOD:

AMRAP 10:
1 Mile Run
Max Single Dumbbell Clean and Jerks (50/35)

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Alternating Dumbbell Power Snatches (50/35)

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Single Arm Dumbbell Thrusters (50/35)