WODs for the week Oct 8 – 14!!

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 In WOD

Monday 

Closed

 

Tuesday 

Buy in – 3 Rounds 300 m row / 10 lateral jumps / 20 squats (every 10 reps change stance) / 30 sec each side plank

Mobility – Ankle and Front rack

A) Front Squat – 6×6 @ 40/50/60/70/77/82%

B) Good Morning – 3×8 @ 20/25/30% of BS 1rm

Metcon – 3 rounds

15 Burpee Box Jump Overs

9 Deadlifts (315/225)

12 Ring Dips

Rest 2 min

 

Wednesday 

Buy in – 2 rounds 10 samsun lunges / 10 burpees / 10 sit ups

Tabata time!!! We are going to do a full Tabata of each

Jumping Lunges

Up downs

Air Squats

V- Snaps

A)Push Press 5×4 to a max for the day

B) BB bent over row 3×8 Heavy

 

Thursday 

Buy in – Gymnastics EMOM 3 Rounds

  1. 15 Arch Hollows (on bar)
  2. 10-12 Pike Push ups
  3. 8-10 lat + roller drill
  4. rest

A) 3 Position Power Clean x3 sets *this is just prep work

B) C+J x3 to a heavy for the day *up to 85-90 at the absolute MAX!!

Metcon –

Bench Press – 2-3 sets to find a 10 rep Max (no failing)

then 1×10 @ 90%

then 1×10 @ 85%

rest as needed between sets

 

Friday 

Buy in – Bring Sally Up w/ partner and Medball

then 2 rounds 10 Push ups (try and keep those hips up) / 10 banded good mornings / 10 xband walks each way (keep firing those glutes!!)

Mobility – Pulling and running (mobwod posters!!)

A) Deadlift – 5×5 @50/65/73/80/82%

Metcon – 15 Min AMRAP

6 Power Snatch 135/95

2 Wall Walks

20 DB Front Rack Lunges (50/35)

400m Run

 

Saturday 

Buy in – EA Warm up

New Hero WOD “Dork”

6 Rounds for time:

60 Double Unders (2x for singles)

30 KB Swings 1.5/1pood

15 Burpees

Buy out – Group stretch

 

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