WODs for September 3 to 9!!

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 In WOD

Monday 

Buy in – Rock, Paper, Scissors

Team WOD

50-40-30-20-10

KBS + Pull ups

Partner 1 does 50’s then partner 2 does 50’s…….

 

Tuesday 

Buy in – 3 rounds 300m row / 1 min plank / 10 each way Cossack squats

Mobility – Calf smash + frog stretch

A) Back Squat – 5×7 @40/50/60/65/70%

Prep for WOD

Metcon – 4 min AMRAPs with 4 min Rest between

4 Power Cleans (175/115)

8 Burpee Box Jump overs

Rest

6 Front Squats (135/95)

8 Strict HSPU

Rest

5 Thrusters (115/75)

3 Bar MU

 

Wednesday 

Buy in – EA warm up

A) C+J complex – 2 Power Clean + 2 Hang Squat Clean + 2 Front Squat + 2 Split Jerks

Build to a heavy for the day

Metcon – For time

KB Deadlift x 40

Farmer Carry x 80 ft

KB Hang Clean x 20

Farmer Carry x 80 ft

KB Hang Clean and Jerk x 10

Farmer Carry x 80 ft

*use challenging weight but still able to string reps together

Buy out – Coach led stretch

 

Thursday 

Buy in – 15 min – 20 lunges / 10 back extensions / 45 sec HS hold / 10 Seated external rotations (shoulder) / 10 v-snaps

Mobility – Pec and Lying side roatations

A) Push Press Build to a 1rm

B) Strict Press Build to a heavy 4 in 3-5 sets

Metcon – 8 min AMRAP

200m Run

15 DB Thrusters 40/25

10 Speed skaters

 

Friday

Buy in – 3 rounds – 10 jump squats / 10 good mornings (bar) / 10 ring rows / 10 pass throughs

Mobility – Front Rack

A) Front Squat – 4×6 @ 40/50/60/65%

B) DB Bent Over Row

Metcon – 21-15-9

Snatch 115/75

Box Jumps 24/20

 

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