WODs for the week August 27 – 2!!!

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 In WOD

They are back for now……

 

Monday 

Buy in – 3 rounds 300 m row / 1 min plank / 50 foot duck walk / 5 each way lateral jump

Mobility – Ankles and upper back

A) Front Squat 7×3 40/50/60/70/80/87

then 2×1 @ 97%

B) Pull ups 3×6 @0050

Metcon – For time

2km Run

 

Tuesday 

Buy in – 3×5 of each all from above knee @ light weight 40% or less

Muscle snatch / Power snatch / Full snatch

Mobility between sets

A) 10 Min E2MOM @ 80% of 1rm – 1 Snatch High Pull + 1 Snatch

Metcon – 4 x 4 min blocks

12-15 Deadlifts @ BW (if you made body weight a couple weeks back add some weight!!)

16-20 Wall Balls

10 Box Jump overs

Wednesday 

Buy in – 2 Rounds 20 cal AD Bike / 10 BTN Press / 10 Face pulls w/pause at chest / 5 Broad Jumps

Mobility – Pain ball upper back and wrists

A) BTN Split Jerk 6×3 to a heavy

B) Romanian Deadlift 4×8

Metcon – 10 Min AMRAP

15 Burpee Box Jump Overs

10 DB C+J 5 each hand (50/35)

 

Thursday 

Gymnastics EMOM 3 rounds

  1. 5 Rope climb progressions
  2. 3-5 Seated foot clamp drill
  3. 8-10 K2E on rope
  4. Rest

A) Strict Press – 5×6 to a heavy

B) DB RFESS 3×6 /leg

Metcon – 6 min AMRAPs

10 Turkish Get ups (heavy)

10 Vsnaps

10 Rip Dips

Rest 2 min

15 Russian KBS (70/45)

10 Grasshoppers

 

Friday 

Buy in – Thursdays Gymnastics EMOM

If you already did it then EA warm up

A) Bellow Knee Hang Clean 6×5

B) Hand Stand Push up negatives 5×3

Metcon – 10 Rounds

20 Split squats

50 Foot Bear Walk

 

Saturday 

Buy in – 2 rounds 200 jog / heal toe monster walk 25 feet / inch worm 25 feet / 20 air squats (change stance every 5 reps)

Mobility –  Squat therapy and frog stretch

A) Tempo Back Squat 5×5 @05×0 40/50/60/65/70

B) Single Arm Bench Press 3×6 to a heavy

Metcon  – ????

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