WODs for the week Oct 5th to 11th!!

Monday

Buy in – 5 min skipping practice

then 2 rounds – 10 Yoga Push-ups / 20 Hip Flows / 10 PVC Push Press / 10 PVC OHS / 1 min 4 pos Wrist Stretch

Mobility – Foam Roll Calves and Forearm Smash on BB

A) Push Press – Build to a 1RM

Metcon – 3RFT

100 Double Unders

30/20/10 OHS

75/95/115

55/65/80

Tuesday

Buy in – EA Warm-up

A) Deadlift – Build to a 1RM

Metcon – with a Partner 3 rounds each

12 Burpee Box Jumps (24/20)

18 KBS

24 Goblet Squat

KB – 53/35

Wednesday

Buy in – 2 rounds

Parking Lot Lap / 10 Plank Up Downs / 10 Cossack Squats with Pause / 10 Speed Skaters with Pause / 10 Goblet Squats with Pause

A) Tempo Back Squats – 4 x 3 @ 70-80%

tempo @42×1

Metcon – 5RFT

200m Run

15 Push-ups

20 Alternating DB Hang C+J (50/35)

Thursday

Buy in – 2 Rounds

50 Jumping Jacks / 30 sec Samson Lunge / 20 Windmills / 10 Prisoner Good Mornings / 10 Face Pulls

A1) DB Floor Press x 8

A2) DB Reverse Lunge x 16

A3) DB Plank Pull Throughs x 16

rest 90 x 4-5 sets

Metcon – 30-20-10

Cal Row/Ski

Straight Leg Sit-ups

Friday

Buy in – 5 min Skipping Practice

1 min each – toe hops / penguin taps / double penguin taps / singles / doubles

then 2 rounds

10 BTN Press / 10 Back Squats / 5 Light DB Devil Clean and Press / 6 Burpees over DB

Mobility – Everywhere!!

A) BTN Thruster x 3 – build to a heavy in 5-6 sets

Metcon –

8-1 Devil Clean and Push Press

Between each set 8 Burpees over DB’s

Saturday

Buy in – 5 min Easy Row/Ski/Run/Bike

then 2 rounds – 10 Deadbugs / 5 Squat Jumps / 10 Pass Throughs / 10 Groiners

Snatch Prep – Pull to Knee / Pull to Mid Thigh / Shrug / High Pull / Snatch

x 5 light

A) Snatch – Build to a Heavy Double

Metcon – 8 min AMRAP

5 Strict Pull-up

5/5 KB Snatch

15 Air Squats

October 23, 2020

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