WODs for the week March 26th to April 1st!!

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 In WOD

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!!

 

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