WODs for the week May 25th – 31st!!

Monday

Buy in – 2 rounds

Parking lot run / 10 SLRDL to High Knee Drive / 10 Front to Back Hurdle Steps each leg / 20 Cyclist Squats

Mobility – Banded Super Front Rack

A) Front Squat 5 x 4 @ 40-50%

Metcon – 15 Min AMRAP

Parking Lot Run

3 Rounds

5 Strict Pull ups

10 Push-ups

15 Air Squats

Tuesday

Buy in – EA Warm up

A) Push Press – 4 x 6 @ 40-50%

B) Bent Over Row – 3 x 10 light

Metcon – 3 Rounds

20 Wall Balls (20/14)

20 Box Jump Overs

Wednesday

Buy in – Skipping Drills (30 Hops, 30 Penguin Taps, 30 Double Penguin Taps, 30 Single Skips, 30 Alternating (speed step) only count one foot, 30 Double Unders) rest and repeat

A1) Deadlift – 5 x 6 @ 50-60%

A2) Jumping Lunge x 10 AHAP

Metcon – 50 – 40 – 30 – 20 – 10

Sit-Ups + KBS (53/35#)

Thursday

Buy in – 2 Rounds

30 High Knees / 20 Line Hops / 15 Face Pulls / 10 Bird Dogs / 5 Sumo Inchworm

A1) DB High Pull x 15

A2) Bottom Of Push-up Hold x 20 sec

x 3 sets

B) Single Arm DB Floor Press x 10 /arm x 4 sets @ mod

Metcon – 9 min AMRAP

400 m Run

15 Box HSPU

15 Squat Jumps

Friday

Buy in – 3 Rounds

10 Burpees / 10 Cossack Squats / 10 SLRDL w/DB or KB per leg / 10 Arch Hollows

A) Knees 2 Elbow – 3 x (near maximal set but perfect form)

B) Toes 2 Bar – proper kipping skill – if you have it 3 x near max sets – if you don’t 6 x working on deeper kips

Metcon – 6 Rounds

4 DB Devil Press

8 Alt. DB Snatch

10 Alt. DB Hang C+J

12 Dbl. DB Front Squat

200m run

(50/35) scale accordingly

*should be able to move through the first round without breaking any movement

*20 min cap

Saturday

Buy in – 2 Rounds – Burgener Warm up

Mobility – Hand in high band and Banded Hip opener

A) 2 Power Snatch + 1 OHS 5 sets at 50-60% of your Snatch 1rm

B) Speed Back Squat 3 x 8 @50%

Metcon – 21-15-9

Power Snatch 75/55

Lateral Burpees Over the Bar

May 25, 2020

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