WODs for the week Nov 20th to 27th

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 In WOD

 

Monday 

Buy in – EA warm up

A) Push Press – 5×3 to a heavy then 2 heavy singles

B) DB bent over row 4×10 from bench

Metcon –  3 rounds

6 Hang power snatch 60%

Bike/Row 15/10cal

10 box jumps overs (no touch if you can)

Rest 2 min

 

Tuesday 

Buy in – 3 rounds 10 beat swings/ 10 Samson lunges/ 10 inch worm/ 1lap bear walk

Metcon – 5 rounds

12 HSPU

6 BMU (scale to jumping BMU)

12 DB Power Cleans

12 DB Lunges

50 Double under

12 Burpee box jumps

Db @ 50/35 scaled 35/25

Buy out – 5×10 squat therapy

 

Wednesday 

Buy in – 3 rounds 20 air squats/ 10 push ups/ 10 ring rows / 30 sec wall wrist stretch / 30 sec wall shoulder stretch

A) Thruster from rack x3 to a max for the day

B) 30 strict banded c2b (some reps might be scaled up ;))

Metcon – 21-15-9

V-snap/ Burpees/ split squats

 

Thursday 

Buy in – 3 rounds 2 min DU practice/ 10 yoga push ups/ 10 scorpion/ 5 5 sec lower push ups

A) Close Grip Bench Press 7×5 last 2 sets at same weight

B1) Standing BB high pull x7

B2) Same BB weight do 5 per side SLRDL

3 times super set at working weight

Metcon – 8 Min Amrap

7 squat cleans

7 push jerks

7 T2B

115/75#

 

Friday

Buy in – 2 rounds 500m row / 20 windshield whippers hips / 10 cossack squat work on depth!! / 5 squat jumps

A) Back squat 15-10-5-5-10-15

*warm up first and go for it today

You need to rest between these set!!

Metcon – 4 rounds

15 Russian KB swings 70/52

15 box step ups 30/24

Buy out 2 min standing hamstring stretch

 

Saturday 

Buy in EA warm up

Prep those hips

A) Sumo DL find a heavy 4 for the day

Metcon 5 min Amraps with a 2 min rest between

10 SDLHP 75/55

6 Ring Dips

 

Rest 2 min

10 DB Thrusters 50/35

6 Pull ups ( rx+ C2B)

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