WODs for the week!!! June 12th – 18th

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 In WOD

Monday

Buy in – EA warm up

A) Deadlift – Build to a heavy 3 in 7 sets

B) HSPU 3×10 (from box)

Metcon – 4 RFT

20 Reverse lunges

15 Pull ups

10 Wallballs

 

Tuesday

Buy in – 2x burgener warm up

A) Muscle snatch – 5×5

B) Power snatch – (Top to bottom) build through 5 sets

C) Power Clean – (top to bottom) build through 5 sets

Metcon – 7 min AMRAP

7 S2OH (115/75)

14 sit ups

21 Double unders (42 singles)

 

Wednesday

Buy in – 3 rounds 5 cat camel/1 lap bear walk/ 10 groiners/ 10 Samson lunges

Mobility – Hips and tspine

A) Bulgarian Split squats – 4×5 (each leg)

B) Good mornings – 5 x 8

Metcon – 21-15-9

Hang squat cleans (DB) 50/35

Handstand push ups

Buy out 3 min wall shoulder stretch

 

Thursday

Buy in – 30 air squats / 1 min ex hip rotation stretch

20 burpees / 1 min foam roll back  X2

Mobility -Ankles and calves

A1) Back squat – Build to a 5 rep max in 7 sets

A2) Last 5 sets do 3 single leg broad jumps per leg

Metcon – Groups of 3 12 min AMRAP

2 partners hanging from pull-up rig

1 partner accumulating cals on AD

 

Friday

Buy in – PC (will be posted later)

Super set day

A1) Push press x3 @ 80%

A2) Clapping Push up x 6

A3) Strict HSPU ( 3-6 reps)

rest 2 min after each set x 4 sets

B1) Weighted Chin up x 5 AHAP

B2) Ring row x 8

B3) Barbell high pull x max reps (75/50)

rest 2 min after each set x 4 sets

 

Metcon – 10 min AMRAP

400 m run

12 grasshoppers

2 wall walks

Rx+ add 2 bar muscle ups(only allow 2 fails per round)

 

Saturday

Buy in – 5 min AD or row then 2 rounds 1 min plank/ 10 Cossack squats/ 10 pass throughs with both grips/ 5 tuck jumps

A) Muscle up practice (15 min)

Strength Metcon – Bear complex x5

power clean, front squat, push press, back squat, and second push press x7 equals 1 set

rest 5 min between sets

build through the 5 working sets

 

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