WODs for the week Dec 11th to 17th!!

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 In WOD

Monday

Buy in – 3 rounds 10 shuttle runs (rig to rig)/ 1 min plank/ 10 hollow rocks/ 10 ring rows

A) Bench Press 7×3 to a max for the day

B) 4×10 Bent over row @ working weight

Metcon – 4RFT

12 TTB

9 HSPU

6 Thrusters 135/95

 

Tuesday

Buy in – EA warm up

Mobility – ankles and hips

A) Back squat 7×5 up to 82% of 1rm

Metcon – 2 min blocks with 2 min rest

400m/350m row with rest of time perform as many C+J as possible

Done when 30 C+J are complete

 

Wednesday

Buy in – 3 rounds 10 PVC OH squats (palms up)/ 10 PVC pass throughs (both ways)/ 5 Dip and high elbows/ 5 dip and finish/ 5 power snatch with lower catches each time

Mobility between rounds

A) Snatch 2 pulls + 1 snatch (full) 2x @ each weight to a max for the day

Metcon – For time

50 Wall balls

40 Kb swings

30 Sit ups

20 Pull ups

10 Burpee box jumps

 

Thursday

Buy in – 15 min flow 10 per single arm kb swing/ 1 lap bear walk/ 10 single arm kb thrusters/ 1 lap crab walk/ 15 sec l-sit

Mobility

A) Kneeling KB Press 4×8 per arm

B) DB push press 6×5 to a heavy for the day (make sure you are getting to a good lock out)

Metcon – 4 Rounds for time

30 walking lunges

15 mountain climbers

 

Friday

Buy in – 3 rounds 30-50 double unders/ 45 sec FLR/ 3o sec seated reverse shoulder stretch/ 10 Cossack squats/ 5 seated jumps

Front rack mobility

A) Front squat 3-3-3-2-2-1-1

B) Thruster 4×3 to a heavy for the day

Metcon – 2RFT

16 DB snatch (4 one arm/ 4 2nd arm x2)

16 Box jumps

16 DB cleans

16 Box jumps

rest 1 min between rounds

50/35

 

Saturday

Buy in – EA warm up

A) Deadlift – 7×2 to a heavy no TNG

Metcon – 4RFT

15 Hang cleans

15 Bar over burpees

95/65, rx+ 115/75

*these are not bar facing

 

 

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