WODs for the week April 2nd to 8th

By
 In WOD

Monday – closed

 

Tuesday 

Buy in – 3 rounds 300m row/ 10 goblet squats / 10 PVC OHS / 30 sec per side hand in high band

A) 3+3s x5 to a heavy for the day

B) Pull ups 3×5 with 3 sec pause at top

Metcon – 10 Min Amrap

3 wall walks

10 push ups + shoulder taps

10 ring rows

15 Wall balls

250m row

 

Wednesday

Buy in – EA warm up

A) Back squat 6×8 to a heavy for the day

Metcon 4 rounds for time

12 deadlift 155/105

12 Bar facing burpees

Farmer carry wall to wall x2

6 box jump overs

 

Thursday

Buy in – 4 rounds 15 jump squats / 5 YTWA/ 10 strict press / 1 min plank

A) 20 min emom

1) 6 strict press

2) 12 Push Press

3) 18 Push jerks

4) rest

@ 55% 1rm strict press

B) 5×10 box HSPU

 

Friday

Buy in – 3 rounds with barbell 5 Romanian deadlifts / 5 high pulls / 5 power cleans / 5 full cleans / 5 Split jerks

mobility between rounds

A) 1 Above the knee squat clean + split jerk + squat clean from the floor + split jerk

B) KB Romanian deadlifts 4×8 perfect form

Metcon – 8 Min AMRAP
75 Double unders ( 35/150)

30 sit ups

15 Russian KB swings (70/53) heavy

 

Saturday 

Buy in – 3 rounds 1 lap bear walk / 10 prison squats / 10 high jumps / 30 sec front rack stretches

A1) Front Squat 7×5 to a heavy

A2) High box jumps x5

Metcon 30-20-10

DB Thrusters 35/25

TTB

Buy out 3 min seated straddle 

Recent Posts

Leave a Comment