WODs for the week May 21st – 27th!!

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 In WOD

Monday 

Open gym 8am – 11 am

 

Tuesday 

Buy in – 5 min Double under practice then 2 rounds 10 face pulls / 5 Cuban press / 10 light bb bent over rows / 10 BTN push press

Mobility – pain ball on lats & 10 wall dip drill

A) Push Press – 6×3 to a heavy with 3 second pause at top (@0003)

B) 20 Bar roll outs

Metcon –  3x3min AMRAPs with 1 min rest

10 Box jumps

10 KB swings

10 Push ups

 

Wednesday

Buy in – EA warm up (30 ring rows during this time)

A) Power Cleans x3 to a heavy but snappy  x4 sets

B) 3 Position Power Snatch x4 sets

Metcon – 8 min AMRAP

250m row

15 Pull ups

10 BB thrusters

 

Thursday 

Buy in – 3 rounds – 200 m run / 20 banded step overs (knee height) / 10 Cossack squats / 10 light KB snatch (work on tech)

Mobility- Pick 2 new squat mobilizers from MOBWOD posters

A) Tempo Back Squat – 4×5 @0500 (50/60/65/70%)

B) Single arm DB press 3×10 per arm

Metcon – 4 rounds for time

8 Cleans

8/arm KB snatch

10 sit ups

 

Friday

Buy in – 3 rounds 30 single unders (go for unbroken) / 10 inch worms / 10 each way lateral bear walk / 10 toe touches

A)Reverse lunges – 3 x10 per leg stay light (focus on stepping that foot back and outward slightly)

*goal is sets at 30-35% of BS 1rm

Metcon – “Mini Three”

1500m Row

150 Double Unders

1.5 Mile Run (2.4km)

 

Saturday

If you weren’t here yesterday do Fridays

If you were –

Warm up – 3 rounds 10 burpees / 10 x 10 m side shuffle / 5 plyo push ups / 10 /side Side lying rotations

A) Bench Press – 6×5 to a heavy for the day

B) Tempo RDL 3×5 @4400

Metcon – For time

50 Box step overs

50 DB Cleans (40/25)

50 Lunges

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