WODs for the week May 15th – 21st

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 In WOD

Happy Mothers Day to all the super moms!!!

 

Reminder Tuesday/Thursdays are back to 930 am!!

 

Monday

Warm up – 3 – 5 min on AD/Bike or run

then 2 rounds 45 sec plank/ 10 face pulls/ 10 Cossack squat

Mobility – Front rack and squat

A) Front Squat – Build to a 3rm for the day in 6-7 sets

B) 4×5 Strict TTB

Metcon – 4 rounds for total time

Bar over burpees (lateral) x10

KB swings x10

OH squat x10 (75/55)

Rest 1 min

 

Tuesday

Warm up – 2 rounds 10 beat swings/ 30 sec HS hold/ 1 lap bear walk/ 30 sec back bend or bridge

Mobility – Shoulders

A) Split jerks 6×3 to a technical max

B1) Clean pulls (shrug) 4×5 @ 100% +/- 5%

B2) Double broad jumps

Metcon – 10 – 1

Push ups

Strict press DB 40/30

 

Wednesday

Buy in – Tabata Hollow rock and super man

A) 3 Position Power Cleans up to max for the day

B) 3 Position Power Snatch up to a max for the day

Buy out – 10 min coach led stretch

 

Thursday

Buy in – 10 min flow 12 1 arm high pulls/ 6 bar roll outs/ 12 1 arm bent over row

Mobility – 2 rounds 10 per side high box step ups / reverse Samson stretch

A) Box Step ups – 6 x 5/ leg with kb in front rack position

B) 3 x 10 Strict HSPU (if you cant do in less that 3 sets with 1 abmat or less then do off of box)

Metcon – 8 min AMRAP

10 Deadlift

10 Cleans

10 Front squats

10 S2OH

135/95

 

Friday

Buy in – EA warm up

A) Strict Press – Build to a 5RM

B) Push Press – 5 x 3 up to a heavy with 3 sec negative each rep

Metcon – 3 rounds for time

25 cal row

25 box jumps

200 m run/ 400m run/ 200m run

 

Saturday

Buy in – 3 rounds – 5 each way YTWA/ 10 pass throughs/ 10 OHS with pause/ 10 groiners

Mobility- Loosen up from the week

A) Snatch Balance 6×3 (technic comes first)

Metcon – For time

1km run

then 4 rounds

10 Ring dips

10 Pull ups

10 air squat

then

1km run

 

 

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