WODS for the week!! April 24th to 30th

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 In WOD

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

 

 

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