Optimum Athletics WOD: Week 45 (November 4-9, 2024)

NOVEMBER 4 - MONDAY

PART A

Every 2:30 for 5 sets

1 Power Snatch + 1 Hang Squat Snatch + 1 High Hang Squat Snatch

Set 1: @ 68% of 1 RM Snatch

Set 2: @ 70%

Set 3-5: @ 72-75%

PART B

7 Rounds For Time (14 min cap)

7 Pull Ups or Ring Rows

7 Hang Power Snatch (75/55#)

7 Lateral Burpee Over Bar

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NOVEMBER 5 - TUESDAY

PART A

Every 3 mins for 4 sets

8 Deadlifts @ 65% 1 RM

4/side Lateral KB Lunges (24/16 kg)

PART B

AMRAP 12

20 Wallballs (20/14#)

5 Hang Power Cleans (155/105#)

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NOVEMBER 6 - WEDNESDAY

PART A

EMOM 12

Min 1: 2 Rope Climbs or 6 Strict Pull Ups

Min 2: 5 Wall Walks

Min 3: 15/12 cal Row or 12/10 cal Bike

PART B

2 Rounds For Time (15 min cap)

30 Double DB Push Press (50/35#)

20 Toes to Bars

100 Double Unders

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NOVEMBER 7 - THURSDAY

PART A

Functional Bodybuilding

4 Sets for Quality - Single Leg Work

6/side Single DB Bulgarian Split Squats (35/20#)

6/side DB Lateral Step Ups

12 Straight Legged Sit Ups

PART B

5 Rounds For Quality

12 Deficit Push Ups (2x45lbs)

12 Barbell Bicep Curls (55/45#)

100 ft. Heavy Farmers Carry (32/24kg)

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NOVEMBER 8 - FRIDAY

PART A

A. E2MOM x 5 sets

3 Above the Knee Hang Clean

Set 1-2: @ 70% 1 RM Clean

Set 3-5: @ 75%

B. E2MOM x 3 sets

5 Clean Pull @ 90%

PART B

5 Rounds for Time (20 min cap)

Partner WOD (All shared except Burpees)

500m/400m Row or 400m Run or 24/20 cal Bike

20 Box Jumps (24/20”)

12 Power Clean and Jerks (115/75#)

6 Synchro Bar Facing Burpees

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NOVEMBER 9 - SATURDAY

PART A

E2MOM x 5 sets

5 Back Squats @ 70-75% 1 RM

PART B

For Time (16 min cap)

100 Empty Bar Thrusters*

*Every time you break - 200m Medball Run (20/14#)