WODs for the week June 25th to July 1st!!

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 In WOD

Monday

Buy in – EA warm up – accumulate 3 min side plank

A) Front Squat – 4×6 up to 65%

B) RDL 3×5 @50% of BS 1rm

Metcon – 3:30 work 1:00 Rest x3

30 Double Unders

9 Squat Snatch (95/65)

6 Strict HSPU

 

Tuesday 

Buy in – 3 rounds 300 m row (easy to all out on 3rd round) / 10 cossack squat / 10 xband walk / 10 BTN Strict press

Mobility Overhead

A) Behind the Neck Jerk 4×3  up to 70% of Jerk 1RM

B) 3 Position Power Snatch 4 sets up to 60%

C) 3 Position Power Clean 4 sets up to 60%

Metcon – Bench Press @ body weight

Max reps in 3:00

*make sure it is a weight you could do 10 reps if ask

 

Wednesday

Buy in – 3 rounds 400m run / 20 Plate squats / 10 Face pulls  / BB high pull (strict)

Mobility – Hips

Metcon – 4RFT

Sumo Deadlift High Pull x12

Box Jump x12 (24/20)

Row 12/9 Cal

Buy out – Back Rack Lunges 3×8 @ 30% of best front squat

Single Leg RDL 3×8 @ 20% of best back squat single

 

Thursday

Buy in – EA warm up – 30 zombie squats with light weight

A1) Double KB farmer carry 60m

A2) Supinated grip Deadlift x15 (max 135/95)

A3) Bar Hang 30 sec

X4 rounds

Metcon – 20 Min AMRAP

5 Bar MU (scale to 10 C2B)

10 Push ups

15 Sit Up

20 Walking Lunges

25 Double unders

 

Friday

Warm up – 3 rounds – 10 high knees / 10 butt kicks / 10 toe taps / 10 good mornings / 10 PVC OHS

Canada Day #1!!! “Lumberjacks & Beavers”

Team Beaver = 20lb Wall Ball

Complete the Following for time:

30 Deadlifts (275/220)

Run 400m

30 KBS (50/35)

Run 400m

30 OHS (115/90)

Run 400m

30 Burpees

Run 400m

30 Pull ups

Run 400m

30 Box Jumps (24/20)

Run 400m

30 DB Squat Cleans (50/35)

Run 400m

* one partner working at a time – the team beaver must not touch the floor at any time – if the beaver drops then the team must stop and complete 10 partner wallballs

Buy out – quick coach led stretch

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