WODs for the week April 30th to May 6th!!

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 In WOD

Monday 

Buy in – Rowling

Mobility – 3×10 each wall squats and goblet squats with a hold

A) Front squat – 5×5 40/50/60/65/70%

B) Strict Press 3×8 @50%

Metcon – 3 rounds

60 m shuttle run (10×6)

Thruster x 15 (65/45)

rest 3 min between rounds

 

Tuesday

Buy in – 3 rounds 30 double unders / 10 face pulls / 1 min plank / 10 KB press

Mobility – Pain ball shoulders/upper body

A) Behind The Neck Jerk 5×3 last 2 sets @ the same weight (goal 65% of 1rm)

B) RDL 3×3 @ 50% of BS 1rm

Metcon – 30 sec on 30 sec rest/transition

Strict Press

Pull ups

Push Press

C2B Pull ups

Push Jerk

T2B

x2 rounds 65/45

 

Wednesday

Buy in – EA Warm up

A1) Bench Press 5-5-3-3-1-1-1

A2) Weighted chin ups 5-5-3-3-1-1-1

Metcon – For time

21 Deadlift 225/155

200m Run

15 Deadlift

400m Run

9 Deadlift

800m Run

 

Thursday

Buy in – 3 rounds KB front rack step ups 6 per leg / KB high pull 6 per arm / 60m SA KB OH carry (30/30) / 12 KB Cossack squats * start light end up at a moderate weight

A) Back Squat – 5×5 @5500

Prep for metcon

Metcon – “Jack”

10 Push Press 115/80

10 KBS 1.5/1

10 Box Jumps 24/20

 

Friday

Buy in 3 rounds of Burgner with mobility between rounds

A) Snatch Complex – 2 Snatch Pulls + 2 Power Snatch

B) Kipping Practice

Metcon – CanWest Qualifier #2

For time

75 foot DB walking lunge (50/35)

100 DU (50/200)

30 Pull ups

30 HSPU

50 foot DB walking lung

75 DU (40/150)

20 Pull ups

20 HSPU

25 foot DB walking lung

50 DU (30/100)

10 Pull ups

10 HSPU

15 min Cap

 

Saturday 

Buy in – 3 rounds 250m row/ 5 YTWA/ 5 Broad jumps/ 30 sec bottom of squat hold

EMOM Prep

A) 20 Min alternating EMOM

  1. Thrusters x4
  2. Front Squats x8
  3. Deadlift x16
  4. Rest

@50% of FS 1RM

B) Sled Work

 

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