WOD 11.12.18 - 11.17.18

Here we go team! Week 3 of the Battle Series!

MONDAY: “Battle Series WOD 3”

RX: 9 Min Ladder

2-4-6-8-10… Deadlifts 225/155

10-20-30-30-40-50… Double Unders

2-4-6-8-10… Toes to Bar

SCALED: 9 Min Ladder

2-4-6-8-10… Deadlifts 135/95

10-20-30-40-50…Single Jump Ropes

2-4-6-8-10…Hanging Knee Raises (knees must come up above the hip crease)

TUESDAY:

A. 6 sets of: 1 Hang Snatch + 1 Snatch

All sets should be performed at a challenging load. Depth of receiving position is determined by your coach for each individual athlete based on mechanics and mobility.

B. Snatch Balance OR Overhead Squat

6 x 1 @ 60-70% of your snatch from part A.

C. Mobility.

-Upper and mid traps

- Erectors

-Lats

*Accumulate a total of 120 seconds on each section of the back musculature.

WEDNESDAY.

A. Back Squat

12 Min to work to a 2 RM

Then 2 x 2 @ 90% of 2RM w/2 second pause at bottom.

B. Met-Con: “Death By…”

1 Power Clean and Jerk 135/95

1 Burpee Box Jump 24/20

Every successive round add an additional rep to each movements. Continue until you are unable to get the prescribed reps completed within the 1 min interval.

THURSDAY.

“Met-Con Mash Up”

A. For Time (10 min cap)

30-20-10

DB OHS 70/50

GHD or Weighted Sit Up 20/10

Rest 5 min.

B. 10:00 AMRAP

3 Rope Climbs

6 Box Jumps 36/30

9 HR Push Ups

Rest 5 Min.

C. 3 RFT (10 min cap)

400m Run (1000m Bike)

21 T2B (knee raises)

12 Pistols (scale to pistols to a box or weighted reverse lunges)

FRIDAY.

A. Front Squat

3-3-3-3-3

*start at or above 80% and build to a heavy triple.

B. Met-Con. 15 min cap.

2000m Row

100 Walking Lunges

50 Wall Balls 20/14

SATURDAY.

TBA :)