WODs for the week Nov 27th to Dec 3rd!!

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 In WOD

Monday

Buy in – Group warm up

then 3×5 Snatch shrugs/ 3×5 snatch pulls/ 3×5 power snatch

A) Power snatch x3 to a moderate for the day (no falter in form)

Metcon – Baby WOD 2 (post birth)

15 MIN AMRAP – Carry a wall ball at all times

11 box step overs

22 sit ups

11 lunges

22 air squats

 

Tuesday

Buy in – EA warm up

A) Front squat – 7×5 up to 70-75% of 1rm (last 3 sets should be within 10%)

B) Bent over row 4×8 (pronated grip)

Metcon – 21 -16 – 11 – 6 – 1

DB Push press / KB swings

 

Wednesday

Buy in – Med ball warm up with a partner 10 of each x2 rounds

chest pass (6 feet apart)/ over head pass (closer) / rugby toss / over under (back to back) / bottom of squat pass

A) Behind the neck press – 5 x 5 must stop on back and over head

B) Push press – 5×7 to a doable but uncomfortable weight

C) Bar roll outs 4 x 10 (use a partner to assist if you cant get very far)

Metcon – 21 – 15 – 9

HSPU and Pull ups

 

Thursday

Buy in – Rope climb work 15-20 min

A) Clean Deadlift – 3×3 @ 115% of clean 1rm W/ 4 sec eccentric lowering

B) Back extention 3 x 8 on GHD

Metcon – 3 rounds for time

400 m Row

100 Double unders

 

Friday

Buy in – 5 min animal walks

2 rounds 1 min plank (hands)/10 Cossack squats/ 5 lateral jumps

A1) Back squat 7×3 to 87% of 1rm

A2) 3 Max height box jumps

Metcon – 40-30-20-10

Burpees with 45 sec rest between rounds

 

Saturday

Buy in – EA warm up (10 min)

20 min clean technical work

10 min to warm up lift

WOD 3 lifts 1 person lifting at a time to find a max

Buy out – 30 BB OHS w/2-3 sec pause at bottom

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