WODs for the week Jan 29th to Feb 4th

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 In WOD

The Open is creeping up on us!! The first announcement is Feb 22th you have until 5 pm on the 26th to put your first score in and register!!! Go to games.crossfit.com to sign up (as soon as I get my new credit card and I can sign up you will be able to sign up to our box CrossFit South Okanagan)

 

Monday

Buy in – 3 rounds 10 pause squats to jump then – complex with barbell 5 pulls / 5 power cleans with pause in catch / 5 push press (pause in dip) / 5 split jerks

A) Power clean + Split jerk x2 up to a heavy for the day (approx. 70-75% of clean 1rm)

B) KB high pull 3×5

Metcon – 12 min amrap

40 Cal Row

30 Box Jump Overs

20 Thrusters 115/75

10 Ring muscle ups (scale to 20 pull ups and 20 dips broken into sets of 5s)

 

Tuesday

Buy in – 3 rounds 2 laps bear walk / 1o face pulls / 1 min plank (on hands) / 1/2 lap duck walk (rx+ with plate overhead)

Mobility – Banded hip floss

A1) Front squat 6×2 up to 90%

A2) DB press 6×5

Metcon – 2 rounds

2 rope climbs

9 HSPU

15/12 cal row

2 rope climbs

18/15 cal bike

10 high box jumps

 

Wednesday

Buy in – EA warm up (must skip)

EMOM DAY

3 rounds – 7 min alternating EMOMs with 2:30 rest between

A) 6 strict pull ups

B) 8 Strict HSPU

C) 6 strict T2B

Scaling – 3 pull ups or 6 banded/ 4 strict or 8 box HSPU / 5 strict or 10 K2C

EMOM 2

12 min alternating

A) 10-15 cal row (40 sec max)

B) 15-20 unbroken Wallballs

C)5 Hang Power Cleans ( heavy as possible, building )

 

Thursday

Buy in – 3 rounds 10 pvc overhead squats / 10 side lying rotations / 8 Cuban press (with bb) / 10 each arm lying side raise

A) 3 x tng Snatch + 2x OHS – build to a heavy but perfect form in 6 sets

B) Romanian deadlift 4×5 at a moderate weight work on depth

Metcon – 10 min amrap

16 DB snatch

16 Box Jumps

16 DB Single arm Over Head Walking Lunge (8/arm)

16 Box Jumps

 

Friday

Buy in – 3 rounds 300m row / 8 per arm single arm KB swings (Russian) / 10 bent over rows per side / 10 hip ups (glute bridge)

A) Back squat – 6×3 to a moderate should be standing up with speed

B) Double under and Thruster prep and talk

Metcon – 17.5

10 rounds for time

9 Thrusters

35 Double unders

20 min cap

 

Saturday 

Buy in – EA warm up ( 5 min of plank during this )

A1) DB bench press 6×8 neutral grip

A2) 10 ring rows

B) Ring MU drills

Metcon – For time

20 cleans 135/95

30 wall balls

40 sit ups

30 wall balls

20 cleans

RX + 5 ring muscle ups at start and end of metcon

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