WODs for the week!!! April 3rd to 9th!!

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 In WOD

Monday

Warm up – 3 round 250 m row/ bulldog / 5 dynamic jumps

A) Front squat build to a moderate 3 in 7 sets

B) Prep for wod

Metcon – 15 min AMRAP

Broken Murph With a Rope

20 DU

10 Pull ups

20 Push ups

30 Air squats

 

Tuesday

Buy in – 2 rounds 200 m run/ 10 each side shoulder taps(plank)/ 30 second HS hold / 5 strict pull ups/ 30 sec bar hang (pro)

A) 3 Power cleans + 1 Push press build to a max for the day

B) 10 HSPU eccentric lowers (5-7 sec) kick back up not press

C) Handstand hold/walk/progressions

Metcon – 3 rounds for time

3 Rope climbs

7 DL (185/125)

10 Burpees

 

Wednesday

Buy in – EA warm up

Mobility- Lunge

A) Bulgarian Split squats – 3×5 per leg at working weights

B) Good morning – 3×10 at working weight

Metcon – Sasquatch

21-15-9

KB swings and Push press

 

Thursday

Buy in – 3 rounds – 10 wall ball/ 30 sec front rack hold (bb)/ 10 Cossack squats/ 5 broad jumps (jump to low box for less impact)

Mobility – Front rack

A) Thruster – Find a 1rm from rack

rest 5 min after last attempt

B) take 50% of (A) and do a max set (don’t wimp out!!)

Buy out – 2 of each position 30 sec on 30 sec off

Ring support (use boxes if you cant with rings)

Hallow hold

Wall handstand

Ring false grip hang (this one will be a challenge!!)

 

Friday

Buy in – 3 min row/bike/run

then- 2 rounds – 10 face pulls/ 10 pass through/ 10 PVC OH squat

Prep for snatch

A) 15 min EMOM – 2 Hang Squat snatch (building through the EMOM)

B) Snatch grip DL – 5×5 (just to below knee and perfect form)

Metcon – 3 x 350m sprint on rower (3-4 min rest)

 

Saturday

Buy in – 1km run (this is a warm up not a race)

Mobility – Back squat

A) Back squat – 8x 10 @ 55% of 1rm 1 min rest between sets

B) 3 x 10 Ring swings (amplitude of swing will depend on skill level)

Metcon – 4 rounds for time

10 power cleans

10 strict press

95/65# go fast but make sure of range of motion

 

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