WODs for the week June 22nd to 28th!!

Monday

Buy in – EA Warm up

A) Front Squat – 4 x 4 @ 70-79%

B) Strict Pull ups – 3 x max effort *if you cant do a minimum of 5 then add so me bands

Metcon – 12 Min AMRAP

200m Run

15 KB Goblet Squats (53/35)

10 Push ups

Tuesday

Buy in – 2 Rounds

30 Jumping Jacks / 10 Samson Lunges / 10 Inchworm with Push-ups / 10 SLRDL

Mobility – Pec and Lat on Pole *1 min each

A) Split Jerk – Build to a Heavy 3

Metcon – 10 to 1 for time

Power Clean (95/65)

Burpees

Wednesday

Buy in – 2 Rounds

300 m Row / 10 Face pulls / 10 Scorpion / 30 sec side plank each side / 20 Hollow Rocks

A) 10 min EMOM – 2 Deadlifts @ 60-65% *TNG

B) Gymnastics Crunches 3 x 10

Metcon – 4 RFT

20/18 Cal Row

15 DB Push Press (40/25)

12 Wall Balls (20/14)

Thursday

Buy in – 2 Rounds

20 Lunges / 20 Cossack Squats / 10 Squat Jumps / 20 Russian Twist

Plyo Drills

Both Legs

2 Rounds

:08 work / :10 rest

1 to 2

1 to 4

1 to 3

4 to 2

rest 2 min

2 Rounds

:10 work / :20 rest

1-2-3-4

4-3-2-1

rest 2 min

Single leg

:06 work / :10 rest

1 to 2 right then left

1 to 4 right then left

1 to 3 right then left

4 to 2 right then left

2 min rest

2 rounds

1-2-3-4 Right then left

4-3-2-1 Right then left

– 4 x 1 Single Leg Broad Jumps

Lateral Bounds

:20 work / :10 Rest x 6

Friday

Buy in – 2 Rounds

50 Skips (change it up!) / 45 Sec Hollow Hang From Rig / 10 PVC Strict Press + 10 Push Press / 15 Yoga Push-ups

Mob – Pain Ball on Shoulder

A) Strict Press – Build to a Heavy 3 in 4-5 sets

B) Push Press – Build to a Heavy 3 in 4-5 sets

Metcon – For Time but break up as you wish!!

300 Double Unders

100 Deadlifts (155/105)

150 Sit-ups

Scales –

Skipping – 200 DU or 400 Singles

Deadlift – Weight

Sit-ups – 100

*keep reps and weight the same as last week and smash your time!!

Saturday

Buy in – 2 Rounds

200 m Run

10 PVC Snatch

10 PVC Back Squat

10 PVC Pass Throughs

Mobility – Pain Ball on Hips and surrounding area

A) Back Squat – 3 x 3 @ 80% +/-

B) 3 Position Power Snatch 3x @ lightweight *WOD prep

Metcon – 2RFT

12 Power Snatch (95/65)

12 Box Jumps (24/20)

12 Alt DB Snatch

12 Alt DB Step-ups

DB @ 50/35

June 25, 2020

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