WODs for the week Sept 25th to Oct 1st!!!

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 In WOD

Monday

Buy in – 3 rounds 10 per arm Russian kb swings/ 45 sec reverse shoulder stretch/ 10 push ups(fast)/ 30 sec wrist stretch/ 30 sec supinated bar hang

Movement prep – Mobility OH and 3×5 broad jumps

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

B) Romanian DL 4×8 (keep working on that flexibility while getting stronger!!)

Metcon – 10 -1 and 1-10

DB snatch and burpees

50/35

 

Tuesday

Buy in – 4 rounds – 20 lunges (each round faster) – 10 groiners with holdĀ and stretch – 30 sec goblet squat

A) Back squat – 7 x3 to a max for the day

B) 4 sets done during back squats of YTWA’S

Metcon – 11 min AMRAP

11 Pull ups

11 Push ups

11 SDHP

11 S2OH

95/65

 

Wednesday

Buy in EA warm up (task 50 vsnaps)

A) Clean complex – Clean deadlift + Clean Pull (shrug) + Power Clean + Hang squat clean *to a max for the day

B) Power Jerk from the rack sets of 2 (tech first weight second!!)

Metcon – For time

50 Double unders

30 KB swings

x3

 

Thursday

Buy in – 2 rounds 500m row/ 10 light double kb press / 10 SLRDL with the 2 KB in hands / 3 per leg lateral jumps

Prep for super set

Find a challenging height for 3 per leg box jumps and good weight for half kneeling DB press x8 per hand

then super set x4 with 2.5 min break between

Can do a little bit of TTB practice during rest (but make sure you can hit your SS with intensity!!)

Metcon – 21-15-9

Thrusters BBx2

TTB

 

Friday

Buy in- 3 rounds 90 sec AD 1 lap bear walk 90 sec row 1 lap duck walk

 

A) 3x 10 zombie squat

B) Tempo Front squat – 7×3 @ 3300

Metcon 3rft

400m run

7 C+J @ 70% 1rm

 

Saturday

Buy in – EA warm up

A) DB complex 3SLRDL + 3 RDL + 3 reverse lunges x5 sets

B) Deadlift EMOM – 8 min x 8 reps @ 50 % (TNG move fast)

Metcon – For time

50 Box Jumps

30 HSPU

50 Wallballs

 

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