WODs for the week April 23rd to 29th!!

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 In WOD

Monday 

Buy in – 5 Min double under practice

then 3 rounds w/BB 5 shrugs with pause/ 5 high pulls with pause / 5 Power snatch with pause / 5 OHS with pause / 5 full snatch with pause

A) 3 position snatch 4 sets up to 70%

then 3×2 up to 85%

Metcon – Teen and Master online qualifier #4

5 min AMRAP

9 HSPU

6 Bar Facing Burpees

3 Snatch 165/115 (115/80)

Buy out – 2 min couch stretch each leg

 

Tuesday 

Buy in – EA warm up

Prep for EMOM

A) 20 Min EMOM

  1. Strict Press x5
  2. Push Press x9
  3. Push Jerk x13
  4. Rest

@70% 1rm Strict Press

B) Bulgarian Split squats 3×5 @4400 tempo

 

Wednesday

Buy in – 3 rounds 40 walking lunges / 10 each way hip flows / 5 broad jumps / 30 sec bottom of squat hold

Mobility – foam roll upper back – quad smash with barbell

A) Back squat 6×4 up to 80% of 1rm

B)Single leg Romanian deadlift (w/barbell) 3×5 on each leg * work on keeping hips and shoulders square

Metcon – For time

3 rounds 10 Deadlift + 5 Power cleans (95/65)

12 C2B Pull ups

2 rounds 10 Deadlift + 5 Power Cleans (115/75)

8 C2B Pull ups

1 Round 10 Deadlift + 5 Power Cleans (135/85)

4 C2B Pull ups

*rx+ will be 3-5 BMU each round

 

Thursday

Buy in – Run warm up (Hindshaw)

Conditioning

4 rounds of each no rest @75%

1 mile bike

50-100 Double unders

into

400m Run

500m row

*45 min cap

 

Friday

Buy in – 3 rounds 10 ring rows / 10 BTN strict press / 5 YTWA’s / 10 wall dips / 5 fast burpees

Mobility – front rack ( pec and lats )

A) Push Press – 5×3 up to a heavy for the day

B) Supinated Grip BB row 3×10

Metcon – ‘Atrium Of Pain’

2 rounds for time

30 Air Squats

20 Sit ups

15 Push ups

10 Pull ups

800m Row

 

Saturday 

Buy in – 15 min 10×10 side shuffle / 10 squat + thoracic rotation / 10 shoulder pass through / 10 eccentric dorsiflexion each leg / 5 sumo inch worm

Prep for EMOM

A) 20 min alternating EMOM

  1. Thrusters x6
  2. Front Squat x 12
  3. Deadlift x18
  4. Rest

@45% of FS 1rm

B) Gymnastics rotations

  1. 45 sec HS hold
  2. 20-30 sec tuck hold
  3. Ring pull ups x5-10
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