WODs for the week October 1 – 8!!

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 In WOD

Stay posted for Thanks Giving Monday Open Gym Hours!!!

 

Monday 

Buy in – 5 Min AD or Row then 2 rounds 1 min plank / 10 face pulls / 10 Cossack squats / 3 each way lateral jumps

Mobility – 1 min each frog / seated forward fold / seated shoulder stretch

A1) KB snatch x8/arm

rest :10

A2) Deadlift x4

rest :10

A3) Triple Broad Jump

rest 1:30

Super set x5-6

Metcon – For time

1000 M row

50 Box Jumps

800m Run

50 Push Ups

 

Tuesday

Buy in – 3 rounds 1 lap bear walk/ 10 push ups /10 inch worm / 20 air squats

Metcon – Team Series Event 1

Complete as many reps as possible in 7 min of: Syncro Bar Facing Burpees

rest and prep for metcon #2

Metcon #2 – Team Series Event 2

Complete as many reps as possible in 7 min : Syncro Squat Clean

20 Squat Clean 135/95

20 Squat Cleans 185/125

20 Squat Cleans 225/155

scaled weight is 95/65, 135/95,155/105

 

Wednesday 

Buy in – EA Warm up

A) Push Press 5×5

B) Single arm DB Press 4×6

Metcon – Team Series Event 5

10-9-8-7-6-5-4-3-2-1 each partner does all reps

Bar MU + Squat Snatch (95/65)

*scaled Pull ups + Squat Snatch (65/45)

20 Min cap

 

Thursday 

Buy in – 2 rounds 50 skips / 10 back extensions / 10 samsun lunges / 10 v-snaps / 10 KB SLRDL

Mobility – Pain Ball on shoulders and hips!!!

A) Back Squat – 5 x 8 up to 65%

B) GHD sit ups 3×15

Metcon –

21-15-9

Pull ups

Deadlifts (225/155)

 

Friday 

Buy in – 3 sets of 5 each Junk Yard Dog

A) Turkish Get up 6×8 (building)

B) Kipping Pull ups 5x 10-15 reps

Metcon – Teams Series Event #4

5  Rounds

50 DU each (same time but not syncro)

50′ Single Arm Overhead Lunge 50/35

*scaled single unders, 35/20

15 min Cap

 

Saturday 

Buy in – EA warm up 10 min

Prep for OLY lifts

A) Snatch EMOM Ladder 10 min

B) Clean + Jerk EMOM Ladder 10 min

Metcon – For time

30 Burpee Box Jump Overs

400m Run

30 T2B

30 DB Clean and Jerks

Max Distance HS walk (Scale around the world on box)

 

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