WODs for the week September 17 to 23!

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 In WOD

Monday 

Buy in – 5 rounds 15 Cal Row / 15 Burpees

Wrist & Grip Strength and Flexibility drill

A) Strict Press 4×3 to a moderate weight

B) Bent Over Row 4×3 @ moderate weight

Metcon – For time

15 Pull ups

20 Cal Bike

10 Ring rows (RX+ 5 BMU)

 

12 Pull ups

15 Cal Bike

8 Ring Rows (RX+ 4BMU)

 

9 Pull ups

10 Cal Bike

6 Ring Rows (RX+ 3BMU)

 

Tuesday 

Buy in – Gymnastics EMOM x3 rounds

  1. 10 Box HSPU (TOES!!!)
  2. 5 Ring Muscle Up Transition Drill (Low rings ) RX+ 2-3 Low Ring Lsit MU
  3. 45 Sec Superman Hold
  4. Rest

A) Squat Clean – Build to a Heavy Double (work on BB cycling)

Metcon – 5 Min AMRAPs with 5 Min Rest

a) 2x Squat Clean and 70-80% of 1rm (Heavy)

8/6 Cal Row

 

b) 9x  Thrusters 115/75

35 DU or 70 Singles

 

c) 12x Deadlift 185/125

9 Bar Facing Burpees

 

Wednesday 

Buy in – EA warm up

A1) BB Back Rack Reverse Lunges 4×10 / leg

A2) Russian Twist x 20

B) DB Bench 3×20

Metcon – For Time

KB PP 40-30-20 ( 1/2 on left arm – then – 1/2 on right arm)

Goblet Squat 30-20-10 ( RX+ KB Pistols)

 

Thursday

Buy in – 2 Rounds 200m Run / 10 Pass throughs / Squat + ankle opener x 10 / 10 |PVC OHS with 3 sec pause

Mobility – Calf smash + banded external hip

A) 3+3s (Behind the neck Push Press + OHS) 5 sets to a heavy

B) Good Morning – 3×10 in Sumo Stance

Metcon –

Run 1km

Rest 5 min

Run 1km

 

Friday 

Buy in – 3  rounds – 10×10 m side shuffle / 30 sec supinated bar hang / 10 prone shoulder pass throughs / 10 glute bridges (feet on box) w/ 3 sec hold at top (max glute squeeze!!)

A1) Deadlift x10 to a moderate weight (no TNG)

A2) Box Dips x  10

A3) 30 unbroken Double or Single Unders

Metcon – 8 Min AMRAP

5 Broad Jumps

2 Wall walks

10 K2E

 

Friday 

Buy in – 15min for quality – 20 Jumping Jacks / 100′ Farmer carry / 45 sec each side plank / 100′ Double KB overhead carry

Mobility – 3 min Goblet squat hold

A) Front Squat – 3×10 @40%

B) Single arm DB Press 3×6

Metcon – 3-4 Rounds depending on time

DB Step Up and Overs x12

Box Jump Overs x20

Rest 2 min

DB 45/30

 

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