WODs for the week June 11th – 17th!!

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 In WOD

Monday

Buy in – 3 rounds Double unders / Split jerk drill / Dip jumps x 10 / 30 sec each way side plank

Mobility – 2 overheads from the MOBwod posters

A) Split Jerk from rack – 5×3 3×1

Metcon – 4 rounds 2:30 on 1 min off

12 Deadlift

12 Pull ups

9 Power Cleans

9 C2B

6 C+J

6 T2B

115/75

 

Tuesday

Buy in – EA warm up (task 40 v-snaps)

A1) 7×6 Back Squat up to 80% of 1rm\\

A2) HSPU 3 x 5-15 or Box HSPU 3 x 10-15 (challenge yourself here)

Metcon – 3 RFT

400m Row

21 Wall Balls (20/14)

15 DB Lunges (50/35) *db at sides

9 Burpees Over The Rower

 

Wednesday 

Buy in – 3 rounds 20 reverse lunges / 10 push ups (plyo) / 5 YTWAs / 10 feet elevated glute bridges (use BB)

Mobility – Reverse shoulder stretch – standing back extensions

A) Strict Press – 5×8 to a heavy for the day

B)DB Bent Over Row 5×8 per arm

Metcon – 10 min AMRAP

200 m Run

25 Wall Balls (20/14)

25 Sit ups

 

Thursday 

Buy in – 12 min for quality – 10 per arm RKBS / 30 sec HS hold / 10 per arm torso row / 1 min couch stretch

A) Snatch Grip Push Jerks 4×5

B) Above the Knee Power Snatch 3×5

C) Power Snatch Triples from the floor

Buy out – 3×5 Pull ups 5 second negative

3×5 lying lat pull downs

 

Friday 

Buy in – 3 rounds Samsun Lunge x 10 / 30 sec frog stretch / 20 jumping lunges / 30 sec seated straddle / 10 banded good mornings / 30 sec reverse plank

A) Sumo Deadlift – Build to 65% of traditional and do 4×5 @ that weight

*be explosive and keep hips back and down

B) Narrow Squat – 3×10 light

*keep knees tracking forward

Metcon – “Grace”

30 Clean + Jerks @ 135/95 For time

 

Saturday 

Buy in – 3 rounds 300m row / 10 kb SLRDL / 1 min bike / 10 KB Press / 10 Russian twists

A) Bench Press – Build to a heavy 5

B) Good Mornings – 3×8

Metcon – “Dirty 30”

3o reps of each for time

Air squats, KB Swings, Sit ups, Box Jumps, Burpees, Wall Balls

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