WODs for the week!! May 22nd – 28th

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 In WOD

Monday

Buy in – EA warm up 10 min

“Deck of Pain”

 

Tuesday

Buy in – 15 min for quality 5 Turkish sit ups (each arm)/ 10 1 arm shoulder press (each arm) / 10 1 arm muscle snatch (each arm) / 10 Hanging hip taps

Mobility – Front rack and squat

A) Clean and Jerk – 2 Hang squat cleans + 2 Split Jerks *find a max for the day

B) Warm up Deadlift and skipping for Metcon

Metcon – 3 RFT

10 Deadlifts 275/185

50 Double unders

 

Wednesday

Buy in – 15 min rope climb work

Squat mobility

A) Back squat – Build to a 5rm for the day (6-7 sets)

B) 4 x 10 Strict pull ups (unbroken)

Metcon –

” ‘Light’ Karen ”

150 WB for time (14/10) *use lighter then you normally would…..who can go unbroken!!!

 

Thursday

Buy in – 5 min AD, row or run

then 2 rounds 1 min plank/ 5 YTWA’s/ 30 sec supinated bar hang/ 5 squat to tuck jumps

Mobility – Pain ball on shoulders and glute area

A) Push Press – Find a 5RM for the day

B) Strict Press – 3 sets to find a 10 rm

Metcon – 8 min AMRAP

10 DB snatch (50/35)

10 burpee box jump overs

 

Friday

Buy in – 2 rounds Burgener

OH mobility work – 4×5 per side DB OH squat

A) Snatch – 10 min EMOM Ladder

B) 2 x 20 alternating Pistols

Metcon – 4 Rounds for time

400m Run

30 air squats

20 Push ups

10 Pull ups

 

Saturday

Buy in – EA warm up

Front squat prep- 3 rounds 10 zombie squats with pause (mobilize between rounds)

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

B) Romanian Deadlift – 3×8 perfect form

Metcon – 10 min AMRAP

10 SDLHP 95/65

10 Box step ups

10 Push Press

10 Cal row

 

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