WODs for the week Oct 16th to 22nd!!

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 In WOD

Monday

Buy in – EA warm up (task 50 Vsnaps)

Squat mobility during EA warm up

A) BB bent over row 4×8 *3 good working sets

B) Back squat 5×5 to a heavy for the day

Metcon- 4 min AMRAP – 2 min rest – 4 min AMRAP

C+J 135/95 – 3,6,9….

T2b – 3,6,9….

 

Tuesday

Buy in – 3 rounds 250 m row/ 1 lap bear walk/ 10 BTN strict press/ 30 sec reverse shoulder stretch/ 30 sec wall shoulder stretch

Mobility – Upper back and overhead

A) BTN Push press 4×3 to a tech max

B) BTN Split Jerk 4×3 to a tech max

Metcon – 2 rounds

4 wall walks

12 HSPU

9 Ring dips

12 BFBurpees

rest 2-3 min between sets

 

Wednesday

Buy in – 4 rounds 20 reverse lunges/ 10 good mornings (banded and bar) / 15 glute bridges / 45 sec stretch of your choice (change each round)

A) Deadlift – 5-5-3-3-2-2-2-1-1-1 LET SEE WHAT WE GOT!!

Metcon – 8 min ARMAP
12 Box jumps

12 KB swings

12 C2b Pull ups

 

Thursday

Buy in – 30 TGUĀ every 6 go heavier

A) BB on back Reverse Lunges Find a heavy 10 alternating and do 3 sets (should take 4-5 sets to find your working sets)

B) Supinated Pull ups 4×10 (between sets wobble board)

Metcon – 3 rounds for time

200m run

15 DB thrusters (50/35)

15 wall balls (light)

 

Friday

Buy in – 3 rounds 10 side lying rotations/ 5 plyo push ups/ 10 lateral lunges/ 50 single unders

Mobility front rack and overhead

A) Strict Press – Find a 1RM in 6-7 sets

B) Take 85% of A and do 3×3

Metcon – Tabata x2

First tabata Air squats

1 min rest

then tabata jump squats

 

Buy out 3 x SS Bicep curls x10 + Tri pull downs x10

 

Saturday

Buy in – EA warm up

A) Clean and Jerk – Build to a 1rm for the day (start of with 4-5 doubles then singles)

Metcon – 7 Min AMRAP

7 Front Squats 155/105

7 Strict Chin ups

 

Buy out 3 min seated straddle

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