WODs for the week April 9th to 15th!!

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 In WOD

Monday

Buy in – 5 min bike or row then 2 rounds 1 min plank / 10 face pulls / 10 Cossack squats / 3 each way lateral jumps

Mobility – foam roll and stretch for squats

A) Back Squat 5×5 40/50/60/70×2

B) Good Mornings 3×8 @ 25% of BS 1rm

Metcon – 15 min AMRAP 75-80% effort

Run 600m

HR push ups x 25/15

Ring Rows x 15

T2Rings x10

 

Tuesday 

Buy in – 5 min Skipping practice (if your good at double unders try flight simulator 10-20-30-40-50 unbroken if you finish these you get one attempt at a max set)

then 2 rounds 15 v-snaps / 10 each arm lying side raises (4 cound lower) / 12 reverse lunges with PVC pipe overhead / 5 step down long jump

A) 20 min EMOM

  1. Strict Press x6
  2. Push Press x12
  3. Push Jerk x18
  4. rest

@60 % if you did this last week if not do it at 55%

B) 3 x 10 arch hollows (rx+ arch hollow + arch hollow pull down + arch hollow pull down and in x4)

 

Wednesday 

Buy in – EA warm up

A) Snatch – 1 power snatch + 1 squat snatch x 5 sets

B) Clean Pulls 3×3 @ 90% of 1rm clean

Metcon – 4 rounds for time

20 High box step ups

20 KB swings

20 Sit ups

 

Thursday 

Buy in – 2 rounds 50 jumping jacks / 30 sec lateral plank per side / YTWAs x5 / 10/ leg ankle openers / 5 deep squat to tuck jumps

Mobility – PVC pass throughs + Prayer squats

A) 3+3s x5 sets (still working on perfect form and depth)

B) BB bent over row 3×5 heavy and wide grip

Metcon – 4 RFT

Run 200m

Hang Clean x12 (95/65)

T2B x 10

 

Friday 

Buy in – 2 rounds of Junk Yard Dog (5 each is a round)

then 2 rounds 8/arm external roat. (seated)/ 5 dynamic push ups / 30 sec HS hold / 30 sec supinated bar hang

A) Tempo Bench Press 4×5@0500

B) Split Jerk from rack 4×3

Metcon – 7 Min AMRAP

5 Pull ups

5 Air squats

10 KB snatch (light)

*go fast

 

Saturday 

Warm up – take 5 min and start moving

then 4 rounds with mobility between rounds – w/BB 3 thrusters 6 front squats 9 deadlifts

A) 20 min EMOM

  1. 6 Thrusters
  2. 12 Front squats
  3. 18 Deadlifts
  4. rest

@ 40% of FS 1RM

B) 3 Position Power Clean x4 sets (smooth/fast/snappy!!!)

 

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