WODs of the week Oct 9th – 15th

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 In WOD

Monday

Open for Open Gym from 8-10 am

Happy Thanksgiving

 

Tuesday

Buy in – EA warm up

Front rack and over head Mobility

A) Push Press 6×5 to a heavy for the day

B) Single Arm DB press 4×8 per side

Metcon – 8 min AMRAP

9 Thrusters 95/65

11 Pull ups

13 Box jumps

 

Buy out – 3 min bottom of squat hold

 

Wednesday

Buy in – 3 rounds 250 m row/ 10 air squat w/ 3 sec holds/ kb high pull 5 per arm/ 5 per arm kb press

Core!!! Team Russian Twist

A) Box step ups (BB on back) 3×8 per leg

Metcon – 5 Rounds for time

20 WB shots 20/14

20 Sumo deadlift high pulls 75/55

20 Box jumps 20

20 Push press 75/55

20/13 cal row

rest 1 min

 

Thursday

Buy in – 15 min flow 10 groiners (hold for stretch)/ 10 per side leg abducted rocking/ 10 alternating Cossack squat (no foot movement) then 10 with rotating to heal/ 5 broad jumps /1 min bb yoga in front rack

A) Tempo Back squats – 5×5 @ 4201

B) Speed Front squats – 5×5 @ 40/50/55/60/60% of 1rm

Metcon – 3 rounds

15 KB Deadlifts (1.5pd/1pd)

30 Alt DB Snatch (50/35)

200m run

 

Friday

Buy in – 4 min AD or Row then 5 min Foam Roll

A) 3 Position Power Clean 15-20 min

B) 3 Position Power Snatch 15-20 Min

Metcon – 8 Min AMRAP

1 PC + 1 Bar over burpee

2 PC + 2 Bar over burpee

3+3, 4+4, 5+5 …..if you get to 10 start working back down the ladder

115/75

 

Saturday

Buy in – Rowling

Mobility – Group Stretch

A) Deadlift – 3 second pause at knee 5×3 40/50/60/70/75% of 1rm

B) 4×10 supine pull ups

Metcon – Annie

50-40-30-20-10

Sit ups (anchored)
Double unders

 

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