WODs for the week Nov 13 to 19th

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 In WOD

Monday

Buy in – EA warm up *task 75 sit ups

 

Wod Prep – 3 rounds

with barbell 5 Muscle snatch + 5 low hang power cleans

10 Beat swings

with PVC 10 Pass throughs + 10 OHS

 

Metcon – ‘Viola’

20 Min AMRAP

400m run (we will row)

11 Snatch

17 Pull ups

15 Cleans

 

Tuesday

Buy in – 5 min row then 10 min flowing through 10 Cossack squats/ 30 sec front rack hold (work on FR mobility)/ 5 broad jumps/10 m bear walk/ 10m duck walk

Mobility – Hand in high band / pain ball on upper back

A) Front squats – 6×3 to a heavy *last 2 sets at the same weight

Metcon – 4 rounds

20 DB snatch

15 Burpee Box Jump overs

10 Single KB OH lunges (switch arms each round)

 

Wednesday

Buy in – 3 rounds 10 glute bridges off of box/ 10 walking toe taps/ 10 walking quad stretch/ 30 singles skips

A) 6 supersets @ working weights 6 DL @ 75-80% directly into 3 sets of 4 hurdle hops

  • if you here 2 weeks ago pick a little heavier DL and challenge your jumps

Metcon – 8 min AMRAP

16 KB swings

14 Mountain Climbers

12 V- snaps

 

Thursday

Buy in – HSPU and TTB progression work

16 min EMOM  1) 30 Sec HS hold

2) 10 slow lying KB TTB progression

3) 10-15 Box HSPU

4) 5-15 K2E (work on proper swing) not feet to box

A1) DB strict Press  x 5

A2) DB bench press x 8

A3) Ring rows x 10

SS – x 5 rest 1-2 min between sets (these 5 sets should be working weights)

 

Friday

Buy in – 4 Rounds – 5 WB with 5 sec pause at bottom/ 5 plyo push ups/ YTWA x3/ 30 sec ankle stretch

Mobility – Backsquat

A) Back squats – 7 x 5 to a heavy for the day

B) Single arm KB high pull – 3 x 5 per arm

Metcon- 40-30-20-10

Burpees Rest 1 min between sets

Saturday

Buy in – 3 x 10 per leg DB Bulgarian split squats

3 x 10 per leg DB box step ups (not to high)

Mobility – Barbell yoga

A) Split Jerk build to a max single for the day

Metcon – Partner up 3 x 500m row (rest while partner rows)

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