WODs for the week Aug 6th to 12th!!

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 In WOD

Monday

only class at 9am

Warm up – 3 rounds (1:30 Row/ 1:30 Bike / 200m Run) / 10 face pulls / 10 vsnaps / 30 sec hang from bar / 30 sec goblet squat hold

In Teams of three complete for time

800m run (all together)

50 Wall balls (one person working at a time)

75 cal Bike (one person working at a time)

50 Burpee Box Jump Overs (syncro all athletes working at the same time)

1500m Row (one person working at a time)

50 Bupees to a target (congo line)

75 Cal Bike

100 Air squats (syncro all athletes working at the same time)

800m Run (all together)

 

Tuesday

Buy in – 15 min – 60 m duck walk / 30 sec calf stretch / 60 m bear walk / 30 sec single arm overhead hold (KB) / 10 kb high pull per arm (strict)

Mobility – hips

A) Back Squat – 8×3 @40/50/60/70/80/84/87/91

B) Single Leg RDL w/BB 3×6/leg @20-30% of BS 1rm

Metcon – 4-5 rounds

6-8 TTB

6-8 Pull ups

8-10 Ring rows

rest 1 min

Use a number you can do at least the first 2 rounds unbroken

 

Wednesday

Buy in – Gymnastics EMOM x3 rounds

A) False Grip ring Rows with hold at top x 6-8

B) Strict Toes to Bar x max set (min 5) scale is tucks

C) Lunge to handstand first round 1/4 then 1/2 then 3/4 if possible

D) rest

Strength

A ) 3 Position Power Clean to a heavy in 5 sets

B1)Push Press x3 to a heavy

B2) Back Extension x10

B3) 200 m Row sprint

rest around a minute

ssx4-5 depending on time

 

Thursday 

Buy in – 5 min AD 30 hard 30 easy then 2 rounds 1 min plank / YTWA / Cossack squats x10 each way / 5 lateral jumps each way

A1)Reverse Lunges x20 alternating legs each step

A2) 3 High Box Jumps

A3) 20 Push ups (as strict as you can!!!)

3 rounds at working weight (should take a couple sets to figure out 20’s and height for box jump)

Metcon – 5 rounds start a round every 3 min (total time 15 min)

10 -15 Deadlift @ BW

20 Wall balls 20/14

 

Friday 

Buy in – EA warm up

A) Z0mbie squat (with narrow stance) 5×10

B) Half Kneeling Single Arm DB Press 4×8

Metcon – For time

30 Snatch (75/55) Light and efficient!!

30 Burpees Over Bar

30 Squat Clean Thrusters  @ same weight as Snatch

 

Saturday

Buy in – 3 rounds 30-50 single skips must be unbroken / 10 each side side plank crunches / 30 sec thoracic rotation stretches

Clean Prep 3×5 above the knee hang clean @40% of 1rm

A) Clean + 3 Split Jerks to a heavy

if having trouble during splits do some foot work drills

Metcon – For time

250 m row

20 TTB

25 Wall Balls

20 GHD sit ups or 30 Sit ups

20 Pistols

20 TTB

20 Walking Lunges w/ 50/35 farmer carry

250 m row

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