15-11-17

15-11-17

  • 14th Nov 2017
  • Kevin Tran

MONDAY

A. 3 Rounds of:
20 Banded Monster Walks
15 Banded Pull Throughs
10 Air Squats

B. “Chewbacca” Benchmark WOD

COMPETITOR
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 Wall Ball Clean
1km Row

RXD
1km Row
50 Wall Ball (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 Wall Ball Clean
1km Row

FITNESS
500m Row
40 Wall Ball (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (16/12kgs)
40 Wall Ball Clean
500m Row

 

TUESDAY

A. 10 Empty Barbell Step Ups (5 each side)
Then
2 Rounds:
6 Alternating Barbell Steps Ups
2 Rounds:
4 Alternating Barbell Steps Ups
* Increase the load a little each round if possible
* The last set should be at or around your starting weight for the first set.

B.

COMPETITOR
Part 1:
4-4-4-4-4
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (½ Bodyweight)

RXD
Part 1:
4-4-4-4-4
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (ÂĽ Bodyweight)

FITNESS
Part 1:
4-4-4-4
Split Squats
Part 2:
400m Single Arm Farmers Carry for time

 

WEDNESDAY

A.

In Partners with a light Wall Ball:
10 Chest Passes
10 Pushup + Claps
10 Chest Passes at the bottom of a Squat
10 Pushup + Claps
10 Situp to Throws
10 Russian Twist + Side Throw
10 Lying Throws each

B.

COMPETITOR
Part 1: Find a heavy 5RM
of Bent Over Barbell Row and Bench Press
Part 2:
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 70% of weight above
3 Rounds

RXD
Part 1: Find a heavy 5RM
of Bent Over Barbell Row and Bench Press
Part 2:
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 60% of weight above
3 Rounds

FITNESS
Part 1: Find a heavy 5 rep
of Bent Over Barbell Row and Bench Press
Part 2:
15 Bent over Barbell Row
15 Bench Press
3 Rounds

 

THURSDAY

A.

10 KB Deadlifts
10 KB Single Arm Russian Swings (5 each arm)
10 KB Russian Swings

5 minute EMOM
5 KB Strict Single Press each arm
AMRAP KB American Swings

B.

COMPETITOR
Alternating Tabata
Back Squat (45/30kg)
Jumping Lunges
* 8 total Rounds = 2 x Rounds Tabata

RXD
Alternating Tabata
Back Squat (35/20kg)
Jumping Lunges
* 8 total Rounds = 2 x Rounds Tabata

FITNESS
Alternating Tabata
Back Squat
Lunges
* 8 total Rounds = 2 x Rounds Tabata

 

FRIDAY

A. Every 2 minutes – 3 Rounds
3-6 Pull Ups

B.

COMPETITOR
Gymnastics – Max Chest to Bar Pullup
Benchmark Workout – “Jerk Snatcher”
20 Clean and Jerk
20 Snatch 60/45kg

RXD
Gymnastics – Kipping + Chest to Bar Pullups
Benchmark Workout – “Jerk Snatcher”
20 Clean and Jerk
20 Snatch 45/30kg

FITNESS
Gymnastics – Pullup
Benchmark Workout – “Jerk Snatcher”
20 Clean and Jerk
20 Snatch 30/20kg