WODs for the Week Aug 5th – 11th!!

Monday

Open Gym – 8am – 11am

Tuesday

Buy in – 2 rounds – 250m Row / 10 Front to Back Press / 10 Ring Rows / 10 Push Ups

Mobility – 30 sec each – Wall Shoulder Stretch / Torso Twist / Chicken Wing

A) Strict Press – 4×4 @ 70-79%

B) Push Press – 4×4 @ 80-89%

Metcon – “Grover”

5 Push Ups

10 Lunges

15 Sit Ups

20 Min AMRAP

Wednesday

Buy in – EA Warm Up

A) Front Squat – 6×4 @ 70-79%

B) Pull Up Week 8!! We are retesting next week!!

Metcon – 12 Min EMOM Alternating

Odd minutes – 4 Squat Clean + Jerks @ 60-75%

Even minutes – 15 Wall Balls (Rx+ heavier ball)

Thursday

Buy in – 2 Rounds – 30-50 Double Unders / 10 BB Good Morning / 5 YTWAs / 10 Banded Glute Bridges / 5 Speed Skaters

A1) Deadlift – 4×4 @ 75-85%

A2) 5 Squat Jumps

B) Strict HSPU – 3 max sets 2 min rest

Metcon – 10 min AMRAP

15 Cal Ski

200 m Run

15 Cal Row

Friday

Buy in – Gymnastics Holdathon Plus Some – Accumulate time and 2 rounds

45 sec Tuck Or L-sit hold / Hang From Bar 30 sec Hollow and 30 sec Arch / 1 Min Plank / 10 Parallette Pass Through / 30 Sec Reverse Shoulder Stretch / 10 Ring Dips / 1 min Hollow Hold / 3-5 Skin The Cat (Rx+) / 20 Sec Back Bend

A1) KB Torso Row x 10 each side

A2) Seated External Rotation (shoulder) x 8/arm

x3 sets

Metcon – 21-15-9

Burpees Onto Plate (45)

Toes To Rings

Saturday

Buy in – 2 Rounds – 30 Goblet Squats / 10 Banded Ys (Press) / 10 Cuban Press / 5 Broad Jumps / 10 Hip Flows

Mobility – Frog Stretch and Banded External Rotation

A) Back Squat – 3-3-2-2-1-1 @85-95%

Metcon – 3 Rounds

18 Hang Power Snatch (95/65)

12 KB Push Press (53/35)

3/2 Rope Climbs

Rest 2 min

August 7, 2019

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