WODs for the week July 23rd to 29th!!!

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 In WOD

Working on speed this week!!

 

Monday

Buy in – 3 rounds 250 row / 10 face pulls / 10 zombie squats / 45 sec plank

Mobility – Hips and front rack

A1) Front Squat 5×5 40/50/60/65/70%

A2) Box jumps (moderately challenging) 5×3

B) Single Arm DB row 3×8/arm

Metcon – 5:30 work 2:00 rest x2

HSPU x9

C2B Pull up x12

Pistol x18

Double under x36 (72 singles)

 

Tuesday

Gymnastics EMOM x3 rounds

  1. 20-30 sec L-hold on bar (scale tuck hold)
  2. 5-10 ring dips
  3. 5-10 Ring swings (scale false grip hang)
  4. Rest

Snatch warm up 5 of each Deadlift / +srug / +high pull / muscle snatch / power snatch / full snatch / OHS

x2-3 sets

A) Snatch – Build to a heavy single for the day

B) Power Clean – 4×1 40/50/60×2

C) Good Mornings – 3×8  @ 15% of BS 1rm

 

Wednesday 

Buy in – EA warm up

If air quality is bad we will change this up

A) MB Squat Jump Toss 20/14 (rx+ 25/20) x10

Speed Skater x14 (over and back is 1)

Rest 2 min x 4

B) “Long” Carolina Shuttle 5-10-15-20-25-5-10 Meters

Rest 2 min x 4 *touch ground each change of direction

Buy out – Seated DB Single arm Press 3×6 per arm

3×10 Standing Paloff Press

 

Thursday 

Buy in – 15 min – 10x10m side shuffle / 10 alternating squat and thoracic rotation / 10 shoulder pass throughs / 1 lap bear walk

A)Back Rack Lunge (forward) 3×6/leg @45 %of BS 1rm

B) DB Deadlift 3×6 @15% of DL 1rm in each hand

Metcon – 40-30-20-10

Cal Row 1:1 rest

 

Friday 

Buy in – 3 rounds – 10 Plyo Push ups / 10 RDL / 10 cat-cow / 10 each way lateral band step overs

A1) Close Grip BP (narrow) 6×6 to a heavy

A2) Strict Chin up 6×5 to a heavy

Metcon -12 min AMRAP

5 Deadlift (225/155)

5 Burpees Over Bar

5 Gymnastics Crunches

5 /arm DB OHS (35/20)

 

Saturday 

Buy in – EA warm up (must spend 3×1 min blocks in bottom of squat)

A) Tempo Back squats -5×5 @0500 40/50/60/65/70 % of 1rm

B) Push Press Build to a heavy 3 in 5 sets

Metcon – 3 rounds for time

C+J x12

Snatch x7

Run 200m

*1 BB set at 65% of your Snatch 1rm

 

 

 

 

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