Weekly WODs

7/18-7/23

Monday
Warm up
2 min DU
monster walks

Strength
25 min
front squat 5×3 sets across

WOD
AMRAP16
32 DU
16 WB 20/14
8 K2E
4 pistols(alternating)

Tuesday
Warm up
Joint circles
5min. C+J warm up

Strength
20min. to set 1RM of complex:
1 power clean
1 hang squat clean
1 split jerk

WOD
10-9-8-7-6-5-4-3-2-1
KB swing 53/35 *70/45
Hang power clean 95/65 *135/95
Box jumps 24/20

Wednesday
Warm up
Bear crawl
High leg kicks
5 inch worms
W/empty bar 10 good mornings and 10 deadlift

Strength
Deadlift 5×5

WOD
10 rounds for time:
5 deadlift 185/125 *225/155
3 HSPU *strict
1 burpee BMU

Thursday
Warm up
3min. pole dancing
W/empty bar: 5 strict press, 5 push press, 5 push jerk

Strength
15 min. to set 1RM of complex
1 strict press
1 push press
1 push jerk

WOD
Complete as many reps as possible in 12min.
Run 200m
Max unbroken reps of thrusters 115/75
*when you drop bar run 200m
*score is total thrusters
Rest 2min
AMRAP6
12 front squats 115/75
6 dips
*two separate scores

Friday
Warm up
W/pvc: 10 pass thrus, 10 windmills
Burgener warm up

Strength
20min. to set 1RM of of complex:
1 power snatch
1 hang squat snatch
1 OHS

WOD
AMRAP15
15 cal row *bike
12 DB snatch(alternating) 53/35
9 pull-ups

Saturday
Warm up
5 min. Great Wall

WOD
5 rounds for time:
3 rope climb
10 T2B
21 overhead walking lunges 45/25 plate
400m run
*40min. time cap

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