WODs of the week!! October 2nd to 8th

By
 In WOD

SOBER OCTOBER!!! lets do this

 

Monday

Buy in – 3 min AD or row then 3 rounds 5 of each movement

Snatch pull/ muscle snatch/ over head squat/ over head positioner/ power snatch with 5 sec pause

Mobility between rounds

A) Power Snatch – Build to a heavy 3 for the day (no TNG work on proper set up)

Metcon- 8 Min AMRAP

10 Cal row

10 Burpees

10 KB cleans (5 per side)

 

Tuesday

Buy in – 3 rounds 10 air squats/ 10 face pulls/ 10 Cossack squats/ 10 ring rows/ 5 broad jumps (lets get further!!)

A) Back squat – Build to a 1 rm (6×2 then 3 singles)

B) DB bent over row 5×8 (use bench)

Metcon- 4 rounds

15 push ups

Max unbroken pull ups

rest 30 sec

 

Wednesday

Buy in – EA warm up (task 3×45 sec plank)

Group Front rack and OH mobility ( Trap and pec opener ) pain ball in armpit

A) Push press 6×4 to a max for the day

B) Good morning 3×8 with barbell

Metcon – For time

100 walking lunges

30 sit ups

100 walking lunges

30 vsnaps

 

Thursday

Gymnastic work

This will all be done as a group (if you cant go to the next level you stay at that one and do next reps)

 

A) 10 lunge to 1/4 HS

B) 10 lunge to 1/2 HS

C) 5 lunge to 3/4 HS

D) 5 lunge to HS

 

A) 40 HS weight transfers on box (feet)

B) 30 HS Weight transfers facing wall

C) 20 Hs Weight transfers perpendicular to wall

D) 10 Free standing (rx plus shoulder taps)

 

A) 10 front rolls

B) HS to front roll

C) Spotted HS walks and freestanding hold

 

1km jog to finish the day!

 

Friday

Buy in – 2 rounds 5 TGU sit ups/ 1/2 TGU to stand / 5 KB push press ( 3 sec hold at top ) / 5 waiter squats ( 3 sec pause in bottom) / 5 Thrusters / 5 OHS / 1/2 TGU to floor rest 30 sec between arms

A1) Bench Press 7×2 to a heavy ( 3 sec pause just off of chest )

A2) Strict chin ups 5-5-5-3-3-2-1 (weighted if possible)

Metcon – 3 rounds

5 Thrusters 135/95

100 m shuttle run

rest 2 min

 

Saturday

Buy in – 3 rounds 300m row 1 lap bear walk 45 sec plank 1/2 lap duck walk

Mobility Front squat

A) 4×8 light zombie squats

B) Front squat 6×4 to a heavy

B2) After sets 2/4/6 200m sled march

Metcon – 8 Min AMRAP

6 PC 135/95

8 T2B

10 WALL BALLS

12 DOUBLE UNDERS

Recent Posts

Leave a Comment