WODs for the week June 18th to 24th!!!

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 In WOD

Monday 

Buy in – EA warm up

A) Push Press – Build to a heavy 5 in 5-6 sets

B) RDL 3×5 @ 65/70/75% of BS 1rm

Metcon – 3 min on 1 min off x 3 sets

6 Dbl DB Clean and Jerk 40/25

12 Wall Balls 20/14

6 Box Jumps 24/20

 

Tuesday 

Buy in – 3 rounds – 300 m row / 10 Cossack squats / 10 Face pulls / 1 lap bear walk

Mobility – Wrist and lats

A1) Front Squat 7×6 up to 82%

A2) Lateral Jumps 5×6

Metcon – 5 RFT

200m Run

15 KB swings

8 Ring rows

 

Wednesday 

Buy in – 3 rounds – 6×10 m side shuffle / 10 each leg lateral swing / 10m samsun lunge / 5 squat jumps / 10 gymnastics crunches

2 rounds burgener

A) Find a Heavy 3 power snatch

Metcon – Every 2 min for 10 rounds

Complete 5 Power Snatch + 5-10 T2b

 

Thursday 

Buy in – 3 Rounds 10 burpees / 30 sec side planks / 10 Russian twist / 10 seated lat pull downs

A1) 10 Strict Pull ups

A2) 8 Candle stick (TTB progesion)

A3) 5-15 Box HSPU or 10-15 HSPU

x4 sets

Metcon – 4 RFT

15  GHD sit ups

30 Thrusters (65/45)

45 Double Unders

 

Friday 

Buy in – 3 rounds – 10 x-band walks each way / 6 high lateral box step ups each leg / 10 BTN Thrusters / 1o Push ups / bike sprint 20 sec

Clean prep – 3 sets 3 shrugs / 3 pulls / 3 power cleans @ light weight

A) Clean + Jerk Complex – 1 power cleans + 1 hang full clean + 1 split jerk to a heavy

Metcon – “Cindy” 20 min AMRAP

5 Pull ups

10 Push ups

15 Air Squats

 

Saturday 

Buy in – EA Warm up

A) Deadlift – Build to a Heavy double in 25 min

B) 3×10 Narrow stance Squats

Metcon – 6 min Amrap

1 Min Burpee Box Jumps

1 Min SDLHP 75/55

1 Min Push Jerks 75/55

 

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