WODs for the week April 15th to 21st!!

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 In WOD

Monday

Buy in – EA warm up

A1) Deadlift – 7×5 to a heavy for the day (TNG)

A2)Box HSPU 7 x 5-10

rest 30 sec between movements and 2 min after HSPU

Metcon – 40-30-20-10 for time

SDHP (75/55)

Wall Balls (20/14)

 

Tuesday

Buy in – 3 rounds 300 m row / 30 sec reverse shoulder stretch / 10 push ups / 10 ring rows / 30 sec wall shoulder stretch

Mobility – Front rack and hips

A) 20 min EMOM

  1. Strict Press x5
  2. Push Press x 10
  3. Push Jerks x15
  4. Rest

@ 65% of 1rm Strict Press

B) Obstacle course

 

Wednesday

Buy in – 5 min Double under practice

Then 3 rounds 10 Face pulls / 10 squat jumps / 10 BB high pulls / 10 Banded good mornings / 30 sec FLR plank

A) Front Squat 6 x 3 @ 40/50/60/70/75/80%

Metcon – 18 Min AMRAP

Row 15/12 cal

Wall walk x4

Run 400m

Strict TTB w/ supinated grip(scale strict leg raised with straight legs) x10

Double unders x 75 (35/150)

@75%

 

Thursday 

Buy in – 3 rounds 10 PVC OHS / 20 walking lunges / 10 BB Snatch High Pulls / 1 min stretch

A) 3 Position Snatch – (full) x 5 sets

B) Back Extensions – 3×10 (GHD)

Metcon – 4FRT

10 Burpee Box Step ups

Sit ups 50-40-30-20

 

Friday

Buy in – 3 rounds 300 m row / 10 glute bridges (use bands around knees) / 10 kneeling KB press / 10 yoga push ups

Mobility – Front rack (lats and wrists)

A1) Push Press – 6×3 to a heavy for the day

A2) Ring row 6×6 with 3 sec pause at top

Metcon – 8  min AMRAP

10 Cleans 135/95

10 Pull ups

10 Box Jumps

 

Saturday 

Buy in – 10 min EA warm up

Mobility for Thrusters

A) 20 Min EMOM

  1. Thrusters x5
  2. Front Squats x10
  3. Deadlift x18
  4. Rest

@ 45% of 1rm (if week one @40% and 6/12/18)

B1) DB Bench x10

B2) Bicep Curls x10

B3) Tri push downs x10

SS x3-5 sets depending on time

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