Weekly WODs

WEEKLY WODS

6/26-7/2

Monday
Warm up
joint circles
super squat sequence
couch stretch

Strength
Back squat
5 x 5 (sets across)

WOD
12 min ME
1 min-DU
1 min-C&J 115/75 *135/95
2 min-DU
2 min-C&J
3 min-DU
3 min-C&J
*score is total reps

Tuesday
Warm up
shoulder box stretch, then…
3 rounds
10 shoulder open and close
10 push ups
10 hollow rock

Strength
1 RM Strict Press

WOD
6 rounds
20 WB 20/14 to 11’/10′ target
15 pull ups

WEDNESDAY
Warm up
w/empty barbell
10 PC, 10 hang squat clean, 10 front squats

Strength
20 min to est
1 power clean + 1 hang squat clean + 1 front squat
post heaviest load

WOD
3 rounds
20 push ups
20 power cleans 135/95
20 thrusters 135/95
20 sit ups
*after each round do 5 MU (sub 10 strict pull ups)
***20 min time cap***

THURSDAY
warm up
5 min pizza game

WOD
45 min AMRAP
10 strict press 95/65
30 lateral burpees
15 push press 95/65
20 lateral burpees
20 push jerk 95/65
10 lateral burpees
400m run
30 back squats 95/65
400m run
20 front squats 95/65
400m run
10 OHS 95/65

FRIDAY
Warm up
snatch warm up

Strength
1 power snatch + 1 hang power snatch + 1 OHS
post heaviest load

WOD
3 rounds
15 cal row *bike
12 hang power snatch 135/95
100m sprint

SATURDAY
Warm up
partner band sprints 2 x each

WOD
40 min amrap
Partner WOD
800m run
50 burpee box jumps 24/20
50 deadlifts 275/195
50 T2B
400m sled drag 3/2
**800m runs together, switch between every rep (partner 1 does a burpee BJ then partner 2 does a burpee BJ etc, sled drag together (one sled, switch as needed)

SUNDAY
9-10 yoga
10-11 #trackattack at Saghalie middle school

LOOKING AHEAD
9&10 only on 4th of July