Weekly WODs

WEEKLY WODS

8/14-8/20

Monday
Warm up
Monster walks
W/pvc: 10 pass throughs, 10 windmills, 10 OHS

Strength
25 mins to est 1RM
OHS
3-3-2-2-1-1-1

WOD
4 Rounds
2 min on, 1 min off
15 KB swings 53/35
100m sprint
Max-rep OHS 105/75
*score is total OHS

Tuesday
Warm up
200m backward run
Go over Turkish get-up

Skill
Turkish get-up
15 min to establish 1RM(both arms)

WOD
5 Rounds for time:
200m farmers carry DB or KB 55/35 *70/45
20 sit-ups
10 burpees
*25 min time cap

Wednesday
Warm up
3 rounds of: 10 open and close, 10 push ups, 10 air squats
W/empty bar: 5 power cleans, 5 push jerk, 5 back squat

Strength
Box Squat
5×5

WOD
For time:
12 C&J 155/105
Then 2 rounds of:
15 TTB
12 CTB pull-ups
Then, 12 C&J 155/105

Thursday
Warm up
3 min DU
W/pvc: Burgener warm up, 10 sotts press

Strength
Sotts Press
5×3

WOD
4 rounds for time:
50 DU
15 Power Snatch 95/65

Friday
Warm up
High knees, butt kickers, skip, grapevine, high kick toe touch, 5 inch worms
W/empty bar: 10 good mornings, 10 deadlift, 10 thrusters

Strength
Deadlift
7×7

WOD
For time:
6 Rope Climb
30 Thrusters 115/80
6 BMU

Saturday
Warm up
5 min Bear crawl musical med ball
*5 air squats penalty

WOD
“Kelly”
5 rounds
400m run
30 BJ 24/20
30 WB 20/14
*40 min time cap

Sunday
Yoga 9-10
#trackattack running club 10-11 Saghalie Middle School