WOD / Monday, November 5

11.05.18.JPG

Mobility

PVC Stretches 

Strength/Skill 

EMOM x 8:00 of: 

Odd - 1 Squat Snatch + 1 Hang Squat Snatch below knee + 1 Overhead Squat @ 75% 1RM

Even - 6 Burpee C2B Pull-ups or 3 Burpee Ring Muscle-ups 

Rest, then... 

Every 2:00 x 10 rounds, complete: 

1 Squat Snatch, 125lbs/85lbs

5 Overhead Squats, 125lbs/85lbs

100m Run

*Score your fastest & slowest round.

Beach Muscles

3 sets of: 

1:00 Side Plank/side

1:00 DB Floor Presses 

1:00 Ring Rows

Competitors 

1. Strength/Skill

2. WOD 165lbs/115lbs

3. Aerobic 

Every 3:30 x 5 sets of: 

10 Cal Ski 

10 Cal Row 

10 Burpees 

200m Run 

4. Gymnastics 

4 sets of: 

6-8 Single-arm Assisted Chin-ups/arm; rest 2:00 (one hand on the pull-up bar and the other hand gripping the wrist) 

Powerlifting (10:00am)

A. Bench Press Clusters: 3.3.3 x 3 sets; rest 15 sec between triples.  Use the same weight from last weeks doubles. 

B1. 3 sets of: 12 GHD Barbell Rows 

B2. 3 sets of: 10 Feet Elevated Ring Push-ups 

C. Tabata Banded Push-ups: 8 sets of 20 sec work / 10 sec rest 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 

CFLV Weightlifting 

1. Snatch

8 singles from 85%-90%

2. Clean + Jerk

8 Singles from 85%-90%

3. Clean Pull (110%/3) x 4

4. Front Squat with :04 Eccentric (70%-75%/5) x 4

Rocco Di Jerlando