WODs for the week May 28th to June 3rd!!

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 In WOD

Sorry crew we will be closed Saturday as I am competing in the Man of Steel and the bike is at the time of class

 

Monday 

Buy in – 3 rounds 200m run / 10 KB front rack box step ups / 10 lateral jumps / 10 BTN push press

Mobility – Squat (banded external rotation and calf smash)

A) Clean and Jerk – 2 Sq. Clean + 2 Split Jerk – to a heavy for the day

B) Over Head Squat 4×3 tech first weight second!!

Metcon – CanWest Team Qualifier #2

8 Pull ups (rx+ MU)

10 Box Jumps (24/20)

15 Russian KB swings (53/35)

7 min AMRAP

 

Tuesday 

Buy in – EA Warm up

Prep for “Linda” – warm up movements and figure out weights

“Linda” 10-9-8-7-6-5-4-3-2-1″

Deadlift/Bench Press/Squat Clean

Rx- 1.5 BW/BW/3/4 BW

Int- 1.25BW/3/4 BW/ 1/2 BW

Beg – 3/4 BW/1/2 BW/ 1/2 BW

Buy out – Accumulate 3 min Plank

 

Wednesday 

Buy in – 5 min Skipping Practice then 3rounds 10 face pulls with 3 sec pause / 30 sec bottom of squat hold (use plate if you need) / 10 KB press with 3 second hold at top

Deload lifts –

A) Tempo Front Squats – 4×5 @5500 @50% of 1RM

B) Push Press 3×3 @50%

Metcon – 10 Min AMRAP

30 Double Unders

20 DB Snatch

20 DB Lunges (10 each arm)

 

Thursday 

If not here Friday “Murph”

1 Mile Run

 

10 rounds

10 Pull Ups

20 Push Ups

30 Air Squats

 

1 Mile Run

 

If here Friday this is your Thursday

Buy in – 4 rounds 400m Row (easy) / 1 lap Bear Walk / 10 groiners / Hand and foot walk 50 feet each forward and back

Deload lifts

A) Snatch 5×3 @50%

B) C+J 5×3 @50%

C)Deadlift 3×3 @ 55%

With remaining time work on 3+3’s

 

Friday

“Murph”!!!

 

Saturday 

Closed

Enjoy and support Summerland Action Fest !!

 

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