WODs for the week Dec 4th to 10th!!

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 In WOD

Reminder Xmas potluck is this Friday @ 7pm

Classes cancelled Friday 630pm and Saturday am

 

Monday

Buy in 3 Rounds 30 DU or 50 singles/ 10 hallow rocks/ 10 KB press (light)/ 10 Face pulls

Mobility – Tspine openers and pain ball on shoulders

A) Strict press 6×3 to a heavy 3

Metcon – 3 rounds for time

7 C2B Pull ups (rx+ muscle ups)

7 Squat snatches (95/65) (rx+ 115/75)

7 HSPU

all movements must be unbroken if you come down you are back to (0) on that movement

Buy out 3 rounds 30 sec HS hold / 30 sec per side couch stretch

 

Tuesday

Buy in – 2 k row (each 500 must be faster)

Front rack mobility

A) 3 Position Power cleans 4 sets @ 50/60/70/75% of 1rm

B) RDL 3×3 @ 50 % of BS 1rm (5 second lowering)

Metcon- 8 min amrap

10 alternating kb ground to shoulder (no handles)

1 lap of gym goblet carry

10 goblet squats

 

Wednesday

Buy in – EA warm up

A) Front Squat – 5×3 up to 75% of 1rm (tempo 5000)

B) T2B technic

Metcon – 10 rounds for time

5 sit ups

5 air squats

5 push ups

 

Thursday

Buy in – 2 rounds 5 push ups into inch worms/ 30 sec side planks into bear crawl / 30 sec super man into duck walk / 10 Cossack squat into crab walk

Get set for Bring sally up

A) Bring sally up BS (135/95)

B) Bring sally up Push ups

C) Thunderstruck Burpees

Buy out – Pistol work

 

Friday

Buy in – 3 rounds 150 m row (upper body only)/ 10 pause squats/ 10 toe touches / 10 high knee skips / 5 squat tuck jumps

A) Deadlift – Build to a Heavy 3 for the day (TNG)

Metcon – “Ascending Couplet”

C+J x4 (185/125)

Box jump overs x 2,4,6,8……

14 min AMrap

 

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