WOD: Choose Your Own Adventure, week 7

Nov 20-25

Monday

Strength/Skill

In as few sets as possible:

  • 50 DB floor press
  • 50 DB rengade row (per arm)

use up to 60% bodyweight

Shuttle Sleds

Teams of two:

Station 1

  • Sled pull
  • 5x10m per athlete

While partner holds a plank on opposite side of the 10m

Partner shuttle runs to grab the rope, and return

  • Rest 2’

Station 2

  • Row 1500m

Partner holds double KB front rack hold, up to 3/4 bodyweight. Switch as needed.

Tuesday

Strength/Skill

  • step back lunge x8 per leg

use DB’s, KB’s, or BB- all in front rack. Up to 60% bodyweight-add weight from last week

  • barbell hip thrust: 4×5

1″ hold at the top, up to 1.2x bodyweight.

Man-toes

AMRAP 10’

  • 3 Manmaker
  • 10 toes to bar

Manmaker is: hang squat clean-thrust-push up-row-push up-row

Use up to 1/2 bodyweight

Wednesday

Strength/Skill

10 rounds, not for time:

  • 10-20″ L-sit
  • 7 p-shoots

15 minute cap.

Chain Gang

Teams of two: both working, switching on completion of each movement

  • 40-30-20-10 each of:
  • slam ball
  • swing

Thursday

Strength/Skill

Thanksgiving- gym closed

Thanksgiving- gym closed

Friday

Strength/Skill

  • overhead squat: 4×5 (scale with front squat)

up to 3/4 bodyweight (BW if front squatting)

  • single leg hip thrust: 4×20

up to 1/4 bodyweight; feet elevated. 1″ pause at the top.

Turkey Sampler

For Time

5 Rounds of:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Then, 4 Rounds of:

  • 8 Handstand Push-Ups or strict DB press
  • 15 Kettlebell Swings

Then, 3 Rounds of:

  • 15 Box Jumps
  • 15 Knees-to-Elbows

Then, 2 rounds of:

  • 20 Wall-Balls
  • 30 Sit-Ups

Then, 1 Round of:

  • 50 Burpees

Bonus:

100 cal ride or 2k row

Saturday

Strength/Skill

Championship Fight!

5 rounds, 1′ at each station. Rest 1′ between rounds.

  • station 1: row for cals
  • station 2: sumo deadlift high pull 75/45
  • station 3: bike for cals
  • station 4: thruster 75/45
  • station 5: double unders or single unders

Monday

Strength/Skill

  • power snatch+snatch balance+overhead squat, up to 65% 1RM

6 sets of the complex, then

  • 6x snatch+overhead squat, up to 85%

Isabelle plus

for time:

  • row 500m
  • 15 snatch 135/95
  • row 500
  • 15 snatch 135/95

Tuesday

Strength/Skill

  • step back lunge x6 per leg

use DB’s, KB’s, or BB- all in front rack. Up to 65% front squat.

  • barbell hip thrust: 4×4

1″ hold at the top, up to 75% 1RM deadlift.

One and One

  • 1’ max muscle up

Rest 1’

  • 1’ max HSPU

Rest 1’

  • 1’ max AAB cals

Rest 1’

  • 1’ max rower cals

Rest 1’

  • repeat 3x.

Wednesday

Strength/Skill

sotts press warm up: 3×10- add load as possible

  • jerk balance+tall jerk+split jerk: x10

up to 50% of your 1RM jerk

  • pausing split jerk: 6×1

up to 80% of your 1RM jerk. From the racks.

Good & Nasty

15′ AMRAP:

  • 10 power clean 185/135
  • 10 front squat 185/135
  • 10 bar facing burpee

Thursday

Strength/Skill

Thanksgiving- gym closed

Thanksgiving- gym closed

Friday

Strength/Skill

Turkey Sampler

For Time

5 Rounds of:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Then, 4 Rounds of:

  • 8 Handstand Push-Ups or strict DB press
  • 15 Kettlebell Swings

Then, 3 Rounds of:

  • 15 Box Jumps
  • 15 Knees-to-Elbows

Then, 2 rounds of:

  • 20 Wall-Balls
  • 30 Sit-Ups

Then, 1 Round of:

  • 50 Burpees

Bonus:

100 cal ride or 2k row

Saturday

Strength/Skill

Championship fight!

5 rounds, 1′ at each station. Rest 1′ between rounds.

  • station 1: row for cals
  • station 2: sumo deadlift high pull 95/65
  • station 3: bike for cals
  • station 4: thruster 95/65
  • station 5: double unders or single unders

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill