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WOD'S

Wednesday, 22nd November 2017

Wednesday, 22nd November 2017

A) Snatch Grip Deadlift + High Hang Power Snatch + Hang Power Snatch
2-2-2

B) Complete as many rounds as possible in 8 minutes of:
3 Hang Power Snatches, pick load
10/8 Calories, Row/Bike/Ski

The Dux Virus
A) Crossover Symmetry Strength Protocol

B) Spend 20-minutes on Mobility

Tuesday, 21st November 2017

Tuesday, 21st November 2017

“CrossFit Open Dumbbell 17.5”
10 Rounds for time:
9 Dumbbell Thrusters, 20/15
35 Double Under’s

The Dux Virus
A) Within a 2-minute window, complete 30 barbell front rack lunges (alternating), 60/40
Row max calories in the remaining time

B) Every 2 minutes for 10 minutes (5 rounds) perform:
20-seconds Handstand Hold
5 Handstand Push-ups
10-seconds Handstand Hold
*The aim is to stay upside down the entire time of work

Monday, 20th November 2017

Monday, 20th November 2017

Power Clean
10-5-3-1-1-1-3-5-10

The Dux Virus
A) Complete the heaviest complex you can in a 3-minute window of:
4 Deadlifts
3 Hang Cleans
2 Front Squats
1 Jerk

B) Every minute on the minute for 10 minutes perform:
10 Burpee Box Jumps, 24/20

Saturday, 18th November 2017

Saturday, 18th November 2017

For time:
Run, 1600m
then,
3 rounds of:
15 Power Snatches, 35/25
10 Burpees
then,
5 Rope Climbs, 15′
then,
3 rounds of:
15 Thrusters, 35/25
10 Burpees
then,
Run, 1600m

The Dux Virus
Advanced athletes perform your rope climbs legless.

Friday, 17th November 2017

Friday, 17th November 2017

For time:
60 Abmat Sit-ups
50 Toes-to-bar
40 GHD Sit-ups
30 Pull-ups
20 Strict Pull-ups
10 Bar Muscle-ups

The Dux Virus
A) Pendlay Row
5-5-5-5-5

B) 5 Supersets of:
20-seconds Ring Row Hold (L)
20-seconds Ring Row Hold (R)
10 Handstand Hip Touches
20-seconds Handstand Hold
*Rest as needed between efforts. Aim to stay on the wall between your handstand hip touches and your handstand hold.

Thursday, 16th November 2017

Thursday, 16th November 2017

Complete as many rounds as possible in 30 minutes of:
20 Calories, Row/Bike/Ski
40m *Deadball Carry, 65/45
60 Walking Lunge Steps
40m Farmers Carry, 32/24
20m Prowler Push, As heavy as [email protected]*king possible
*You must drop the deadball every 10m turnaround point

The Dux Virus
Spend 20-minutes on Mobility

Wednesday, 15th November 2017

Wednesday, 15th November 2017

“The Other Total”
Clean, 1 Rep
Bench Press, 1 Rep
Overhead Squat, 1 Rep
*Clean from the ground, power or squat. Compare to Monday, 28th November 2016

The Dux Virus
3 Supersets of:
100 Double Under’s
18/15 Calories, Bike
10 Fat Bar Hang Power Clean & Jerks, 60/40
*Rest 2-minutes between efforts

Tuesday, 14th November 2017

Tuesday, 14th November 2017

A) For time:
20 Thrusters, 60/40

B) Complete as many rounds as possible in 7 minutes of:
5 Sumo Deadlift High Pulls, 50/35
5 Strict Handstand Push-ups

The Dux Virus
3 x 1000m Row
*Rest 4-minutes between efforts

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