WOD: Choose Your Own Adventure, week 2

Oct 16-21

Monday

Strength/Skill

In as few sets as possible:

  • 50 pull ups, strict
  • 50 ring dips or push ups
  • load with DB’s (plate for push up) if you can do more than 7 reps at a time

*shoot for fewer sets than last week

The clock waits for no HB

On a 15 minute clock:

  • 0-3′: run 400m, AMRAP American KB swing 70/53#

rest 1′

  • 4-7′: 90″ sandbag hold, up to bodyweight, AMRAP calorie bike

rest 1′

  • 8-11′: 25 burpees, max distance farmer carry (1 lap=10 reps)

rest 1′

  • 12-15′: max distance sled pull, up to 1.25x bodyweight (1 lap=10 reps)

Tuesday

Strength/Skill

  • weighted box step up: 4×10 each leg

use DB’s, KB’s, or a barbell- all in front rack. Up to 1/2 bodyweight.

  • barbell hip thrust: 4×12

1″ hold at the top, up to 3/4 bodyweight.

blown motor

Teams of 2, one on the wall, the other on the bar. Switch as needed.

  • 200 wallballs 20/14
  • AMRAP 1/2 bodyweight deadlift

12′ cap. Rx+: 30/24# WB; 3/4 bodyweight deadlift

Wednesday

Strength/Skill

10 rounds, not for time:

  • 5 chin ups or ring curls
  • 10 pike push ups or feet elevated push ups
  • 30 double unders

20 minute cap. Attempt at least 10 doubles each round, before going to the single under.

Midline Major

5 rounds, not for time:

  • 30 hollow rocks
  • 3 left/3 right Turkish get up
  • 20m beast crawl or ab disc

ascend TGU load each round

 

Thursday

Strength/Skill

  • Yoga flow: get your Ohm on

Suicide squad

 

90″ on, 3:30′ off, for 6 rounds:

  • suicide sprint or 25/18 cal AAB sprint
  • alternate: AMRAP burpee or AMRAP star jumper

****OPTIONAL, OYO****

  • easy 10k run, ski, or row- conversational pace

Friday

Strength/Skill

  • overhead squat: 4×10 (scale with front squat)

up to 1/2 bodyweight (2/3 if front squatting)

looks awkward, kicks ass. Max of 1/2 bodyweight today.

Quads O' Fire

Teams of 2:

  • row 3,000m

the athlete who is not rowing must complete 20 box jumps before tagging back onto the rower

for time.

Saturday

Strength/Skill

Pet Rock

Teams of 3. Each team will have a “pet rock” that cannot touch the ground, on penalty of burpees (15 for the team, each time it touches). Your rock will be given to you by the coach :). Split the work however you’d like between your 3 athletes.

  • double KB front rack carry: 400m- up to 3/4 bodyweight
  • 1200m run
  • 100 calorie AAB
  • 100m overhead plate lunge, 45/25#

 

 

 

Monday

Strength/Skill

  • power snatch+snatch balance+snatch: 40-50% of 1RM

6 sets of the complex, then

  • Snatch 6×1, up to 80%

focus on applying tech to the heavier singles.

The clock waits for no skunk

On a 15 minute clock:

  • 0-3′: run 400m, AMRAP bar muscle up

rest 1′

  • 4-7′: 90″ sandbag hold, up to bodyweight, AMRAP calorie bike

rest 1′

  • 8-11′: 25 burpees, AMRAP handstand walk (10m=10 reps) – sub wall walk as needed

rest 1′

  • 12-15′: max distance sled pull, up to 1.25x bodyweight (1 lap=10 reps)

Tuesday

Strength/Skill

  • weighted box step up: 4×6 each leg.

use DB’s, KB’s, or a barbell- all in front rack. Up to 50% of your 1RM back squat.

  • barbell hip thrust: 4×12

1″ hold at the top, up to 50% of your 1RM deadlift.

Shooter

3 rounds, for time:

  • 30 pistol squats
  • 10 ground to overhead, 115/85

 

Wednesday

Strength/Skill

sotts press warm up: 3×10

  • jerk drive x2+split jerk: x10

up to 50% of your 1RM jerk

  • split jerk: 6×1

up to 80% of your 1RM jerk. Focus on moving well; use racks.

Icarus

10′ AMRAP:

3 deadlift 225/155

3 bar facing burpee

6 deadlift

6 bar facing burpee

9 deadlift

9 bar facing burpee

…ad nauseam.

Thursday

Strength/Skill

  • Yoga flow: get your Ohm on

Suicide squad

90″ on, 3:30′ off, for 6 rounds:

  • suicide sprint or 25/18 cal AAB sprint
  • alternate: AMRAP burpee or AMRAP star jumper

****OPTIONAL, OYO****

  • easy 10k run, ski, or row- conversational pace

Friday

Strength/Skill

  • clean hi-pull+tall clean+clean: 6 sets

up to 40-50% of your 1RM clean

  • clean: 6×1

up to 80% of your 1RM. Focus on solid technique.

Redrum

9-15-21 reps:

  • cluster 95/65

3-6-9 reps:

  • rope climb

 

Saturday

Strength/Skill

Pet Rock: Skunky

Teams of 3. Each team will have a “pet rock” that cannot touch the ground, on penalty of burpees (15 for the team, each time it touches). Your rock will be given to you by the coach :). Split the work however you’d like between your 3 athletes.

  • 30 muscle ups
  • 2k row
  • 100 handstand push ups
  • 100 front squat 155/115

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill