WODs for the week Jan 15th to 21st

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 In WOD
  • Monday

Buy in – 4 rounds – 7 inch worms 7 Cossack squats 7 double kb press

A) Strict press 4×3

B) Push press 4×3

C) Split Jerk 4×3

Metcon – 7 min amrap

20 Double unders

10 Thrusters 75/55

5 OHS 75/55 (scale to 15 pvc)

 

Tuesday

Buy in – EA warm up

Mobility – banded external hip and ankle

A) Front squat – 7×2

Metcon – 12 min amrap

21 Push press

15 Snatch

9 T2B

75/55

 

Wednesday

Buy in – 3 rounds – 300 m row / 1 min plank / 10 jump squats / 10 ring rows

Mobility – super front rack and lat stretch

A) Cleans x3 build through 4-5 sets then do 3 sets at working weight

Metcon – 4 rounds

20 DB snatch 50/35

15 Burpee box jumps

10 Deadlifts 225/155

 

Thursday

Buy in – 3 min bike then 2 rounds 10 side plank crunches/ 10 face pulls / 10 90’s (hips) / 5 each way hockey skater

A) Single arm DB bench press 6×8 per side * do both arms then rest

B1) Romanian Deadlift 6×10 *stay lighter perfect for and challenge depth

B2) Strict pull up 6 x 8

Metcon – for time

42 – 30 – 18 Wall balls

21 – 15 – 9 V-snaps

 

Friday

Buy in – 3 rounds 30 double unders / 1 lap bear walk/ 10 slow air squats / 10 samsun lung

Mobility hips and upper back

A) Speed Back squat – 4×10

B) wide grip bent over row 3×8

Metcon – 1 min work 1 min rest for 3 rounds

Box jumps

Row

KB swings (Russian)

 

Saturday

Buy in- EA warm up

Metcon 1 – 18.0

21-15-9

DB snatch and Burpees

Metcon 2 – row

50-40-30-20-10 cal rest as needed in between rounds

Time remaining work on pull ups

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