WODS for the week!! April 24th to 30th
Monday
Warm up – EA warm up
Target Mobility – Hips
A) Box Step ups – 3×5 with 50% of Best BS 5RM
*warm up to this
B) 3 x 30 sec Ring hang – rest 30 sec – 1 min btw
Metcon – 4 rounds or 12 min cap
200m Run
Row 15 cal
Bike 15/10 cal
*if close finish off last round
Tuesday
Buy in – 3-5 min on bike or rower
then 2 rounds 1 min plank/ YTWA’s x5 / 1 min per leg banded calf/ankle stretch/ 5 deep squat to tuck jump
A) Split Jerk (from rack) Build to heavy 3 in 5-7 sets
B) Clean pulls – 4×3 @ 90-100% of 1rm clean
Metcon – 7 min AMRAP
5 Cleans @ 70 % (should be work)
10 Box jumps (must be jump up step down)
Wednesday
Buy in – 2 rounds 30 sec sciatic nerve floss each leg
30 sec leg abducted rocking each leg
5 thoracic rotations each arm
5 yoga push ups
30 sec per quad foam roll
A) DB bench press x 7 – find a failing weight
B) DB Bent over row – 3×8 at same weight
C) DB roll backs – 3 x 10
Thursday
Buy in – 3 rounds 10 pause squats w/plate / 10 jumping lunges / 30 sec wall shoulder stretch / 30 sec wall wrist stretch
A) Back Squats – Find a heavy 5 and do 3 sets (tempo @32×1)
Metcon – Masters/teens qualifier 3
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups
*scale as needed
Buy out – 3 min per side couch stretch
Friday
Buy in – ROWling
Mobility tester – 3 x 10 OHS with PVC (once PVC is perfect you can use a bar but only the bar)
A) Power Snatch cluster 1.1.1 rest 15 sec between reps
build to a heavy in 7 sets
B) 4×5 Muscle up transitions
Metcon – 3 rounds for time
20 DL 135/95#
20 push ups (no noodling)
Saturday
Buy in – Running prep
A) 8 x 100m sprints (rest is slow walk back)
B) Strict Press Find a heavy 5 and do 3 sets at it