3 Rounds

200m Run
250m Row
Rest 2min
3 Rounds

400m Run
500m Row
Rest 4min
2 Rounds

800m Run
1km Row

WUWO COMPETITOR
FRIDAY Nov 17th
WORKOUT OF THE DAY

COMPETITOR
To be done 60 minutes before class

3-position Snatch
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.

3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.

Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

‘Gymnastics’
Max Pushup

‘Weightlifting’
1 Rep Max Back Squat

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

3 Rounds

3 Rope Climbs
6 Toes to Bar
9 HSPU

PART 1:

To be done 45 minutes before class

Back squat
1 rep max
– Establish a 1 rep max back squat. No more than 3 failed attempts at a weight.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

3 rounds for quality:
20 Step ups (Alternating, 20” box, 53/35 KB in each hand)
60s HS Hold (free-standing, if possible)
20 Ring rows (as difficult as possible)

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

15-12-9-6-3
DB Front Rack Walking Lunges (65/45lbs)
Heel Taps
DB Front Squats

To be done 60 minutes before class

3 Rounds for Time:
10 Power Clean & Jerk (205/145)
10 Ring Muscle ups

Rest 10 minutes

3 Rounds for Time:
10 Power Snatch (135/95)
10 Burpees to target (6” above reach)

– Goal is to finish the first couplet under 8 minutes, with great times under 6 minutes. Goal for the second couplet is to finish under 6 minutes, with great times close to 4 minutes.

Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

AMRAP 10min

1-2-3-4-5…
Deadlift (315/205lbs)
Over Unders

PART 1:

To be done 30 minutes before class

Deadlift
5-4-3-2-3-4-5
– Use the heaviest weight possible on each set. These are to be performed “dead stop.” Each rep the bar must completely settle before pulling the next rep. Do not perform as touch-and-go, however keeps hands on the bar for the entirety of the set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

Bench Press
10-10-10-10-10

Strict pull up
5 x 10-15 reps

– Alternate movements each set and go as heavy as possible on the bench.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

50 Wall Ball (14/10lbs)
200m KB Carry (24/16kg)
2min Side Plank Hold
200m KB Carry
50 Wall Ball

PART 1:

To be done 45 minutes before class

On the minute for 15 minutes:
Min 1: 20 cal Assault bike
Min 2: 15 Burpees
Min 3: 25 air squats

– Goal is to complete the given amount of work within the minute. If you fail to do so, turn this into a 15 minute AMRAP.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
15 Good mornings

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

FITNESS TESTING #4

‘Monostructural’

5km Row

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Front Squat
3-3-3-3-3

PART 1:

To be done 30 minutes before class

Push Press
3-3-3-3-3
– Use the heaviest weight possible on each set

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

For time:
5K Row

– Goal is to re-test a 5,000m row time. Compare to your previous best.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

FITNESS TESTING #3

‘The Fast and the Furious’

3 Rounds
15 Burpees
400m Run
15 Pullups

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

For time:
100 Wallball (20/14)

– Goal is to finish under 4 minutes with the best going unbroken and just over 3 minutes.

Rest 3 minutes

For time:
30 Muscle ups

– Goal is to finish under 4 minutes. However a “good” time on this benchmark is under 3 minutes.

Rest 3 minutes

For time:
200 Double unders

– Goal is to finish under 4 minutes with the best going unbroken and just over 2 minutes.

Rest 3 minutes

For time:
100 DB Snatch (50/35)

– Goal is to finish under 5 minutes with the best going unbroken and just over 4 minutes. Alternate hands each rep.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

THE CHIEF

5 Rounds

AMRAP 3min

3 Power Cleans (135/95lbs)
6 Pushups
9 Squats

Rest 1 minute

PART 1:

To be done 45 minutes before class

Alternating minutes for 20 minutes:
Odd: 2 Back squat (Heavy)
Even: 10 GHD Sit ups

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

For quality:
Accumulate 3 minutes in an L-sit.

– Goal is to complete the given time in as few sets as possible.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.