WODs for the week!!! Jan 22nd to 28th

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 In WOD

Monday

Buy in 3 rounds 1 min double under practice / 1 lap bear walk / 10 squat to t-spine opener / 10 each way xband walk

A) Deadlift – Build to a heavy 2 in 25 min

B) Ring dips – 3×7-10

Metcon – 3 rounds

25 wall balls

15 C2B pull ups

rest 30 sec after each round

 

Tuesday 

Buy in – 3 rounds 300 m row / Bulldog (5 each way) / 10 each way squat to knee touch

A) Back squat – 6 x 2 @0040 40/50/60/70/75/80% of 1rm

B)Rack thrusters 3×15 keep at light to moderate weight

Metcon – 9 min amrap

25 OHS 105/75

20 sit ups

15 push ups

 

Wednesday

Buy in – EA warm up

A) Power jerks – 7×5 work on cycling

B) 11min EMOM – 8 TNG power cleans rest every 4 minutes and up your weight

Buy out – 4x50feet double KB overhead walk

 

Thursday

Buy in – 2 rounds burgner

Mobility – Overhead

A) Drop snatch – 6×3 pause in bottom and top to get used to end ranges!!!

B) Snatch – 1 power snatch + 2 squat snatch to a heavy for the day

Metcon – 12 min amrap

20 Burpee box jump overs

10 kb swings (20/30/40/50….)

 

Friday

Buy in – 3 rounds 10 burpee jump outs/ 5 YTWA’s / 30 sec HS hold / 30 sec pronated bar hang

Mobility – standing hamstring stretch and wall facing shoulder stretch

A) Front squat – 6 x 3 * build to work but still fast!!

B) Behind the neck press 3 x 10

Metcon  – 3 rounds for time

12 Pull ups (c2b)

12 Thrusters (95/65)

12 burpees over the bar (new open standard)

 

Saturday 

Buy in – 3 rounds junk yard dog

A) Close grip bench press 7×5

Metcon – 25 min 90%

20 HSPU

20 Box Jumps

20 DB front rack lunges

rest 2 min

 

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