WODs for the week Oct 19th – 25th!!

Monday

Buy in – 4 min Skipping Practice (single, double, single, double)

then 2 rounds – 10 Split Step Outs / 30 sec Plank / 10 Split Drops / 5 Banded Row with 5 sec hold

Mobility – Hand in High Band and Banded Pec

A) Split Jerk – Build to a 1RM

Metcon – 3 min on – 1 min off x 4

4 Alt Turkish Get up (50/35) DB

12 Russian KBS (53/35) KB

21 Double Unders

Tuesday

Buy in – 2 Rounds – 300m Row / 10 Samson Lunge / 10 Good Mornings / 20 Heal Taps Over KB / 10 Arch Hollows

Mobility – T-spine on Roller

A) Push Press x 5 @ 70-80% *E90sec x 6

B) SLRDL 3 x 10 /leg with KB

Metcon – 30-20-10

T2B

KB Front Rack Lunge (53/35s)

Wednesday

Buy in – 2 Rounds – 40 Mountain Climbers / 15 Banded Pull-aparts / 10 BB Front Squats / 10 Front Rack Rockers / 10 Squat with Thoracic Rotation

Mobility – Calf Dorsiflexion and Seated Butterfly

A) Front Squat – 3×3 @80% +

Metcon – 4 RFT

200m Run

12 Burpee Box Jumps

8 Alt DB Hang C+J (65/45)

Thursday

Buy in – EA Warm-up

A) Deadlift Clusters – 1.1.1 *3 sets @70-85%

:15/2:00

Metcon – 8 min AMRAP

15 Power Snatch 95/65

30 Sit-ups

Buy out – 2 min Couch Stretch each side

Friday

Buy in – 2 Rounds – 20 Calories (your choice) / 50 Jumping Jacks / 5 Floor YTWA’s / 10 Reverse Snow Angels / 10 Glute Bridge March

A1) Seated Alternating DB Strict Press x 8 (on floor)

A2) Pendlay Row x 10

A3) Kneeling Jump x 5

4-5 sets – rest 90 sec between sets

Metcon – 3RFT
300m Row

10 KB Deadlifts

10 Parallette Push-ups (hollow body)

16 Alt V-ups

Saturday

Buy in – 2 Rounds – 50 Skips / 10 Hip Flow / 10 Goblet Squats / 10 Goblet Cossack Squats / 10 per arm KB Push Press

Mobility – Banded Pigeon and Wall Squat with twists

A) Pause Back Squat 4 x 5 @65-75% *3 sec pause

Metcon – 2 Rounds

50 Double Unders

2 rounds

7 S2OH (135/95)

14 Pull-ups

November 9, 2020

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