WODs for the week Nov 6th to 12th

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 In WOD

Monday

Buy in – 3 rounds 20 lunges/20 beat swings (arch hollow)/45 sec plank/ 1 lap bear walk

Mobility Front rack

A) Power Clean and Split Jerk x3 @40/50/60/65/70 % of 1rm

B) Bent Over Row 3×8 with BB

EMOM Monday

X10 min 7 Ring rows + 10 Wall balls

 

Tuesday

Buy in – EA warm up

A) Strict Press 5×5 to a max for the day

B) 3 and 3’s (3 Snatch grip push press + 3 OHS) 6 sets

Metcon- 2 rounds

Power snatch Cluster 2.2.2.2 (70% of your max) rest :20 TNG

Row 2:00

Rest 2 min

 

Wednesday

Buy in – 5 min skipping practice

then 2 rounds 10 plank crunches/ 10 face pulls/ 10 Cossack squats/ 5 box jumps

Mobility Squat

A) Front squat 7×3 up to 85% of 1rm

A2) DB Romanian DL 4×10 (btw first 4 sets of FS)

Metcon – 5 min AMRAPS with 3 min Rest

T2B x16

BFB x16

then

Thrusters x15

DL x 20

BB@115/85

 

Thursday

Buy in – 2 rounds of TGU/KB warm up

BB warm up for cleans

A) Clean Pulls 5×5 @70/80/90/95/100% of 1RM

B) 3 x Max rep strict pull Minimum of 7-10

C) 3 x max rep kipping (if you don’t have kipping we will have a drill for you 😉 )

Metcon – 12 min AMRAP

30 Box jump overs

20 HSPU

 

Friday

Buy in – Junk Yard dog 3×5 each

A) Bench Press – 10-10-7-7-5-5-3-3

Metcon – 4 RFT

10 Hang Cleans

10 Front squats

10 S2oh

10 Burpees

95/65

Buy out 3 min standing straddle

 

Saturday

Buy in – 3 Rounds 300 m row/ 10 KB sit ups/ 10 per side TSpine opener/ 10 squat with thorasic rotation

Mobility – Ankles and quads

A) Back squat – 7×3 to a heavy for the day (first 4 sets @30×1)

B1) YTWA x5

B2) Pistol Progression x5 per leg

Metcon – for time

50 double unders

30 Lunges (plate over head)

10 TGU (heavy)

 

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