Weekly WODs

4/16-4/22
Monday
warm up
joint circles
20 banded pull aparts
monster walks
10 box jumps
10 squat to box jumps

Strength
1RM Squat Clean

WOD
21-15-9
OHS 115/80
T2B

Tuesday
warm up
down and back
bear crawl, low bear crawl, Spider-Man lunge + rotation, high knees, butt kicks, grapevine, broad jump

Strength
1 RM Thruster

WOD
Bergeron Beep Test
Every Minute On The minute:
7 Thrusters, 75/55 lbs
7 Pull-ups
7 Burpees
Continue until you fail to complete all reps within the minute.

Wednesday
warm up
5 sets
3 behind the neck snatch grip push press + 3 OHS + 2 sots press
start with PVC and build when able to light weight

Strength
Hang Snatch below the knee for 2 reps
5 sets @ 75% of 1RM squat snatch

WOD
4 rounds
20 WB 20/14
15 hang power snatch 75/55 *115/75
10 HSPU
*14 min cap

Thursday
warm up
3 rounds
30 DU
10 push ups
10 pull ups or ring rows

Strength
1RM Strict Press

WOD
AMRAP 20
Partner Bear Complex
1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press 95/65 *135/95
For this complex you may not combine movements. 1 person works at a time. Do a full complex, then switch. Score is total complexes per team.

Friday
warm up
5 min row
10 airplanes
10 good mornings

Strength
Deadlift
1RM Deadlift

WOD
15 min AMRAP
9 Deadlifts 225/155
12 push ups
15 box jumps 24/20

Saturday
warm up
joint circles
400m run
5-10 reps each

WOD
Painstorm XII
With an Olympic Bar complete the following for time:
400m run
50 Back Squat
50 Front Squat
50 OHS
400m run
50 Strict Press
50 Push Press
50 Push Jerk
400m run
50 Hang Power Clean
50 Hang Power Snatch
400m run
*40 min cap

Sunday
Yoga 9-10
Open Gym 10-12