WODs for the week March 26th to April 1st!!
We will be having an easy week to let the body recharge after the open!!
Monday
Buy in – 3 rounds 10 arch hollows / 10 cat cows / 10 lateral lunges / 10 face pulls / 10 box step ups
A) 10 min Skipping practice
B) For time – 40 Power clean and power jerks @ close to last weeks EMOM weight
C) 5 x 10 m Double KB overhead carry *30 sec rest between sets
Buy out – 50 Russian twists
Tuesday
Buy in – EA warm up
A) Mid Shin Deads 5×5 stay light @3333
B1) Single arm Bent over row 5×8/arm
B2) Double DB step ups with knee drive 5×5 /leg
Metcon – 20 rounds
Row 30 sec 70% / 30 sec 50%
Wednesday
Buy in – 2 rounds with PVC pipe – 10 shoulder pass throughs / 8 OHS / 6 Alt Overhead Kossack / 5 split squats each leg @33×0 / 1 min foam roll quads / 1 min foam roll calves
A) Ring pull ups 5 x 10 (seated if cant do on high rings or spotted)
Flow – 25 min
Bear Crawl x 20m(FWD)
Bear Crawl x 20m(BWD)
Bear Crawl x 20m (LT)
Bear Crawl x 20m (RT)
Walking Lunge 40m
Front Rack Carry (53/35) 40m
Run 400m
6/10 pace (rest when needed to keep good form)
Thursday
Buy in – Alternating EMOM
Even – 10 alternating weighted kossacks squats
Odd – 20 sec lateral leg swings each side
A) Turkish Get ups x60 *do in sets of 10 rest between and add weight each 10
B) Rear foot elevated split squats 4×10 each leg *non weighted
Metcon – 3 rounds
15 Wall Balls
15 KB swings
rest 1 min
Friday
Buy in – 3 rounds 10 ring rows / 5o ft farmer carry (single arm) / 6 Cuban press (BB) / 1 min spin on bike
A) BTN Strict Press 6-8 easy reps x4 sets *90sec rest between sets
B) Seated Wall Angels x50
Metcon – 18 min AMRAP
Strict Pull ups x5
HR Pull ups x10
Air Squats x15
2 rounds then rest 1 min
*break the seal but don’t go dark we are just getting the body moving well
Saturday – Closed
Happy Easter!!