WODs for the week Jan 5th to 11th!!

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 In WOD

Monday

Buy in – 10 min 10 jump squats/ 10 per side tspine opener / 10 each way Cossack squat /10 pass throughs

Mobility – Ankles and shoulders

A) Overhead squats – 7×3 *if you cant get deep enough or in good position don’t go heavier

B) Prep and talk about wod

Metcon – 6 min amrap

18 DB Snatch

9 Box Over Burpees

Buy out – Accumulate 50 v-snaps

 

Tuesday 

Buy in – 5 min double under practice

then 2 rounds 1o face pulls / 30 sec each way wrist stretch / 10 plate squats

Mobility – Lat stretch

A) Power Clean x2 + Front Squat x3 * build to a heavy in 5 -6 sets

B) Pull ups – 3x max effort (if you don’t have kipping without a band do 10 arch hollows + max banded pull ups (min.5))

Metcon – 2km Row for time

 

Wednesday 

Buy in – 3 rounds 10 push ups / 10 ring rows / 10 Russian kb swings / 10 kb press

A) Strict Press 1-1-1-1-1

B) Push Press 1-1-1-1-1

C) Push Jerk 1-1-1-1-1

*challenge yourself to increase weights throughout all 15 reps

Metcon – 10 min AMRAP

30 walking lunges

30 sit ups

5 DL @ 60-70% of 1rm (Heavy!!)

 

Thursday

Buy in – EA Warm up

A) KB Incline Bench Press 5×6

B) Staggered Stance KB RDL 5×10 (10 steps)

Metcon – 6 rounds for total reps

:30 max cal row

:30 max C+J

:30 max Squat Snatch

rest 2 min

95/65

 

Friday 

Buy in – 3 rounds 15 pause wall balls / 5 inch worm no push up / 10 samsun lunges / 5 YTWA’s

Squat mobility

A) Front squat – 6×2 up to 85% then 2×1 @ 90&95%

Metcon- 5 rounds for time

15 Box jumps

15 Push ups

15 S2OH

 

Saturday

Buy in -15 min 10×10 m side shuffle / 10 pass throughs / 10 squat + thoracic rotation / 10 eccentric dorsiflexion each leg / 5 broad jumps

A) Thruster – From rack 7×5 to a heavy but good form

Metcon -14.4

14 min AMRAP

60 Cal Row

50 T2B

40 WB shots 20/14

30 Cleans 135/95

20 Muscle ups

*staggered start if more than 7 in class

 

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