Workouts Week of October 29

Blaze Carmical WOD

Workouts Week of October 29

Sunday 1.1.16.1 compare to: July 9

NOVICE INTERMEDIATE ADVANCED
Row 6X500m 1:1
No more than 2:15 rest

3X35AbMat Sit Ups and Extensions

Row 6X500m 1:1
No more than 2:00 rest

3X50 Ab Mat Sit Ups/Ext

4X8
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

DU skill work

Row 6X500m 1:1
No more than 1:45 rest

3X20 GHD Sit Ups/Ext

4X8
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

Monday 1.1.16.2 compare to: July 10

NOVICE INTERMEDIATE ADVANCED
SN 6X3

5 RFT:
14 Toes to Rig
9 KBS (40/25#)
11 Burpees

Pull Up Skill Work

Max SN

5 RFT:
11 Hanging Knee Raises
9 KBS (55/35#)
11 Burpees

4X8
W’s Y’s and T’s

MU Skill Work

Max SN

For time, do not partition:
35 TTB
45 KBS (70/50#)
55 Burpees

4X8
W’s Y’s and T’s

Tuesday 1.1.16.3 compare to: July 11

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3 to a 3RM

FRSQ 3X3

3 RFT:
14 Scaled Pull Ups
14 Bench Dips
7 Wall Walks

Max CNJK – 20 min

Max FRSQ – 8 min

3 RFT:
14 Pull Ups
14 Dips
21 Scaled HSPU

4X8
Single Leg KB Deadlifts
Reverse Hyper Extensions

Max CNJK – 20 min

Max FRSQ – 8 min

3 RFT:
7 MU
21 HSPU

3X10 Banded GM

4X8
Single Leg KB Deadlifts
Reverse Hyper Extensions

Wednesday 1.1.16.4 compare to: July 12

NOVICE INTERMEDIATE ADVANCED
BN 4X8

Pendlay Row 4X8

3 RFT:
10 Thrusters (heavier than “Fran”, if you’ve done it)
25 Push Ups

BN 8 @50, 55, 60, 65%

4X8 Pendlay Row

3 RFT:
10 Thrusters @65%
25 Push Ups

4X8
Spider DB Curls
DB Triceps Kickbacks
Wrist Rollers

12/6 Rope Climbs

BN 8 @50, 55, 60, 65

Pendlay Row 4X8

3 RFT:
10 Thrusters @65%
25 Push Ups

4X8
Spider DB curls
DB Triceps Kickbacks
Wrist Rollers

Thursday 1.1.16.5 compare to: July 13

NOVICE INTERMEDIATE ADVANCED
BKSQ 4X8

5 RFT, @60% CNJK 3RM:
6 PJK
9 HGPCN
12 DL

BKSQ 8 @50, 55, 60, 65%

5 RFT, @50-60% CNJK 1RM:
6 PJK
9 HGPCN
12 DL

4X8
Bulgarian Split Squats
KB Shrugs

Max Height Box Jump

BKSQ 8 @50, 55, 60, 65%

5 RFT, @50-60% CNJK 1RM:
6 PJK
9 HGPCN
12 DL

4X8
Bulgarian Split Squats
KB Shrugs

Friday 1.1.16.6 compare to: July 14

NOVICE INTERMEDIATE ADVANCED
30 STO

Run 4X400m 1:1
No more than 2:15 rest.

30 STO @65%
15 Box Jumps (24/20″) for every time you rack, drop, or put on back to rest.

Run 4X400m 1:1
No more than 2:00 rest.

30 STO @65%
15 Box Jumps (24/30″) for every time you rack, drop, or put on back to rest.

Run 4X400m 1:1
No more than 1:45 rest.

Saturday 1.1.16.7 compare to: July 15

NOVICE INTERMEDIATE ADVANCED
DL 8 @50, 55, 60, 65%

3 RFT:
20 Scaled Pull Ups
25 WB (10/6#)
30 Scaled Push Ups
35 AbMat Sit Ups

DL 8 @50, 55, 60, 65%

3 RFT:
20 Scaled Pull Ups
25 WB (14/10#)
30 Push Ups
35 AbMatSit Ups

4X8
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 8 @50, 55, 60, 65%

3 RFT:
20 Pull Ups
25 WB (20/14#)
30 Push Ups
35 AbMat Sit Ups

4X8
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes