WODs for the week July 9th to 15th!!

By
 In WOD

Monday 

Buy in – 2 rounds 1o pause goblet squats / 5 squat jumps / 10 pass throughs each way / 30 sec supinated bar hang / 30 sec HS hold

A) 3+3s  4 sets to a heavy

B) 3×5 Light hip snatches

C)Hang Power Snatch – Build to a heavy triple (above the knee)

Metcon – 7 Min AMRAP

50 Double unders

10 OHS 135/95

scale – 25 DU/25 SU – 115/65 men 75/45 women

 

Tuesday 

Buy in – 3 round Gymnastics EMOM

  1. Deep Ring support 15 seconds (rx+ 4-8 swings)
  2. Shoulder touches on wall (6-9 each arm) scale on box
  3. V-ups 8-10 3 second hold in hollow each rep
  4. rest

Mobility – 20 windshield wippers / 20 Cossack squats / 20 face pulls (break these up if you need)

A)Back squat 7×5 @40/50/60/70/75/80/84%

Metcon -4:30 work / 1:00 rest x3 rounds

Squat Clean x4 @ 60-70%

Bar Facing Burpees x8

T2B x12

 

Wednesday 

Buy in – EA warm up

A) MB squat Jump Toss (20/14) Rx+ 30/20

Speed skater (3-4 foot) x10

rest 2:00 x 4 sets

B) Carolina Shuttle

5-10-15-20-25 yards

touch line each change of direction

4-5 sets rest 2:00 between efforts

Buy out – time dependant 😉

 

Thursday

Buy in – 5 min easy row then 2 rounds 15 ring rows / 20 push ups / 15 sit ups / 20 walking lunges

Mobility – Pain ball on shoulders and upper back / bb smash on arms

A) Push Press – Build to a 1RM

B) Single arm OH press – 4×6 each arm to a heavy

Metcon – 4 rounds for time

10 Burpee Box Jump Overs

10 Push Jerks 135/95 (heavy)

10 Mountain Climbers

 

Friday 

Buy in -2 rounds 50 single skips (no speed ropes) / 10 good mornings / 10 kb press / 10 Russian twist

A) Deadlift – build to a heavy 4 in 6-7 sets

Metcon –

Thrusters x15 (115/85)

Box Jumps x9

Row :45 seconds

rest 2 min x 3 sets

rest 3 min

40 Burpees to Plate

40 Plate OH Walking Lunge

Recent Posts

Leave a Comment