WODs for the week June 5th – 11th!!

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 In WOD

Monday

Warm up – EA warm up

A) Power Cleans – build to a 3rm not TNG

B) Power Jerks – Build to a 5rm from behind the neck

Metcon – 8 min AMRAP

10 Wall Balls

20 Double unders

10 Box Jumps

 

Tuesday

Buy in – 3-5 min AD or row

then 2 rounds 1 min plank/1 round bulldogs/10 Cossack squats

Mobility – Squats

A) Back squat – Build to a 3rm in 7 sets

B) Strict unbroken pull ups – 3×12

Metcon – 15 min AMRAP

3 Deadlift @ 70%

6 Box jumps

18 KB swings 1/1.5pd

 

Wednesday

Buy in – 2 rounds 10 side lying rotations/ 15 external rotators off knee/ 10 ring rows / 5 plyo push ups

A1) Neutral grip DB bench x6 / side

A2) DB row x8 /side

B1) Banded tri pull downs x10

B2) Lying side raise x8/side w4 sec lower

SSx4

Metcon – 21-15-9

DB snatch

Plate OH walking lunge

 

Thursday

Buy in – 3 rounds 250 row/ 10 beat swings/ 45 sec hs hold/ 30sec supinated bar hang / YTWA’s

Mobility -pain ball and foam roll shoulders

A) Seated DB press x8/side 4 sets

B) Push Press 4 sets to find heavy 5

Metcon – 5RFT

200m run

10 power cleans (95/65#)

 

Friday

Buy in – 10 min kb march 30m 1 arm farmer carry every 10 m 10 Russian kb swings (switch hands every 30m)

Mobility – Front rack and squat

A) Front squat x5 w/ 3 sec pause at bottom

Metcon – 4 x 500m row

buy out – 5 min bottom of squat

 

Saturday

Buy in – Loosen up the body

Alternating EMOMS

8 min emom

Even min – 20 Front squats (95/65)

Odd rest

rest 5 min

8 min emom

Even min – 20 push press (95/65)

Odd rest

*scale weight to be fast and unbroken

Rest 10 min

Then 15 min EMOM

A) 20 cal row

B) 10 Pull ups

C) 12 Burpees

 

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