WODs for the week Feb 12th to the 18th!!

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 In WOD

Deload week – our strength weights will be going down but our intensity should be ramping up!!

 

Monday

Open gym 6am to 830 am

 

Tuesday

Buy in – 5 min Double under practice – then 2 rounds 10 arch hollows (bar) / 5 squat to tuck jump / 3 muscle clean to 3 strict press / each round 30 sec shoulder/ wrist stretches

A) 3 Position Power Clean + 1 Split Jerk up to 60% of 1rm in 6 sets

Metcon – 12 min AMRAP

Row 28/22 cal

Thrusters x30 (45/35)

T2B x 18

Buy out – Core buster (do 10 reps of each of the 4 movements shown UNBROKEN) left leg high, right leg high, then left lowers, then right lowers repeat for 3 sets

 

Wednesday

Buy in – EA warm up

A1) Single Arm OH Press 4×8 up to a moderately challenging weight

A2) Back Squat 4×4 @ 40/50/60/65% of 1rm

Metcon – 20 min AMRAP

Bike 15/12

HSPU x 12

Ring Muscle ups 5/3 (scale to 10 C2B pull ups)

Double unders x 60

HS walk x 50 ft. (scale is 20 weight transfers)

Box jumps x 12 (30/24)

 

Thursday 

Buy in – 3 rounds 300 m row / 10 DB overhead squats (5 each arm) / 10 samsun lunges / 10 seated wall angels

A) Front rack reverse lunges 3×12 (6 one leg -6 the second leg) overhead hold for 30 sec after each leg

B) 3 x 10 banded pull ups

C) 3 x 100′ Double KB front rack carrys

Metcon – 4 rounds for time

50 Air squats

30 DB Deadlifts (50/35)

 

Friday 

Buy in – 3 rounds 25 burpees ( practice new standard) / :20 sec lsit/tuck sit / 10 banded good mornings

Mobility – Pain ball hips and shoulders

A) Clean Deadlifts – 5×3 up to 85% of clean 1rm

B) 3 x 20 unbroken WB

Metcon – 15 min AMRAP

18 SDHP (95/65)

15 Box Jump Overs (24/20)

12 C2B Pull ups

(must face box every time you come down to the ground)

 

Saturday 

Buy in – 3 rounds burgner

Mobility between rounds – hip 90’s – foot in face – pigeon pose – foam roller on upper back

A) Snatch 4×3 @ 50% 2×1 @ 60% practice pause in bottom

B) Clean and Jerk same rep scheme as snatch (practice being quick out of the bottom)

Metcon – open repeat!

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