WODs for the week May 14th – 20th!!

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 In WOD

Monday

Buy in – 3 rounds 1 min Skipping practice / 10 Cossack squats / 5 seated tuck jumps / 10 each way x-band walk

Squat mobility – external hip opener/foot in face/pain ball on glutes

A) Back squat 6×8 40/50/60/65/70/75% of 1rm

B) Good mornings 3×5 at 20% of BS 1rm @4400

Metcon  – 5 rounds for time

10 Power snatch (75/55)

1 Rope Climb

 

Tuesday 

Buy in – 3 rounds 10 Single Arm Russian KBS/arm /  10 per arm KB high pull / 40 m Double KB OH carry / 10 pass throughs each way

Mobility – Pec and Lat openers

A) 3 Position Power Snatch – 5 sets

Metcon – “Helen”

3 Rounds for time

400m Run

21 KB Swings

12 Pull ups

 

Wednesday

Buy in – EA warm up

A) TTB technic work

B)Push Press 6×6 (no tng)

Metcon – 8 Min Amrap

15 Box Jumps

10 KB Clean and Jerk (5 each arm)

15 Wall Balls

 

Thursday 

Buy in – 500m row then 2 rounds 5 YTWA / 20 Reverse lunges / 10 Ring rows / 5 lateral jumps (per leg)

Mobility – pain ball on glutes and lats

A) Box step ups 3×10 per leg @ 30% of BS 1RM

B) SLRDL 3×10 per leg @ 25% of DL 1RM

C) Tempo Pull ups 3×5 @5000

Metcon – 5rft

5 Burpees

15 Double Unders

25 Sit ups

 

Friday 

Buy in – 3 rounds – 1 lab bear walk / 10 back extensions / 1/2 lap duck walk / 1/2 lap crab walk / 10 glute bridges (banded)

Mobility – pick 2 from MOBWOD posters

A) Deadlift 5×8 40/50/60/70/75% of 1rm

Metcon – For time

1 KM Run

5 Min EMOM – 3 power cleans + 2 hang squat cleans @60-70% of clean 1RM

1 KM Run

 

Saturday

Buy in – EA Warm up

A) Tempo Front Squats- 4×5 @5000 @ 50/60/65/70

B) Single Arm DB Row – 3×10 per arm

Metcon- 3 Rounds for Time

Row 15/10 cal

OHS (RT) x10

Jump squats x10

OHS (LT) x10

Row 15/10 Cal

Rest 2 min

50/35 scale accordingly for the OHS

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