WODs for the week July 16th to 22nd!!

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 In WOD

Monday 

Buy in – 3 rounds 250 row / 5 per leg single leg box jumps / 10 face pulls / 10 Cossack squats

Mobility – Front rack bb stretches and smash

A) Front squat – 7×5 @ 40/50/60/70/75/80/82% of 1rm

B) 3 Position Power Clean 3×1

Metcon – 5:00 work rest 2 min 5:00 work

Row 18/14 cal

Burpee x 12 over bar laterally

Deadlift  x8 185/115

 

Tuesday

Buy in – EA warm up

Athletic Day

A) MB Squat Jump toss 20/14 (rx+25/20) x 9

Speed Skater x12

rest 2 min x4 sets

B) Carolina Shuttle (sprint/backpedal)

5-10-15-20-25 Meters

rest 2 min x4 sets

Buy out – Glute Ham Raises

Wednesday

Buy in – Gymnastics EMOM x3 rounds

  1. Bottom of push up hold 20-30 sec
  2. HS hold 20-30 sec
  3. Strict toes to rings or pike pull to invert
  4. rest

Mobility – Wrist stretch and t-spine openers

A) Behind the Neck Jerk – 5×3 to a heavy

B1) Strict Press 4×6

B2) Bent Over row 4×6

Metcon- 3 rounds

3-5 ring muscle ups (scale is 10 ring rows / 10 ring dips)

200m run

 

Thursday

Buy in – 3 rounds 10 goblet squats / 10 pvc pipe overhead squats / 10 broomstick squats / 5 light hang power snatch

mobility between rounds (hips and overhead)

A) Snatch (full) – build to 75-80% of 1rm and do 4-5 sets there

Metcon – 10 min AMRAP

20 Wall Balls

15 DB Snatch 50/35

10 Pull ups

 

Friday

Buy in – Pizza tag!!

A) Deadlift -7×3 to a heavy

Metcon – For time

21-15-9 Power Clean 135/95 + HSPU

into

21-15-9 Front Squats 135/95 + T2B

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