Weekly WODs

12/10-12/16

Monday
warm up
2 rounds
1:00 single unders
10 KB halos
3 reps each arm Turkish Get Up
10 ring rows

Strength
10 min EMOM
1 Power clean + 2 jerks
must use the same weight for all 10 sets

WOD
For ME reps
0-3:00
400m run then ME pull ups
rest 1 min
4:00-7:00
400m run then ME C&J 135/95 *165/115
rest 1 min
8:00-11:00
400m run then ME pull ups
rest 1 min
12:00-15:00
400m run then ME C&J 135/95 *165/115
Score is total reps

Tuesday
warm up
2 rounds
50′ crab walk
50′ bear crawl
10 squat w/thoracic rotation
3 wall walks

Strength
Bench Press
5×3

WOD
3 min handstand hold
100 air squats
50’ handstand walk (sub bear crawl)
50 air squats
30 HSPU

Perform the handstand hold against the wall with only the feet touching. Accumulate a total of 3 minutes before moving on to the squats. Scale to box or the ground.

Wednesday
warm up
joint circles + calf stretch
20 mountain climbers
20 lunges
PVC pass thrus & halos
PVC OHS

Strength
2 hang squat snatch + 1 OHS
Post total weight

WOD
10 rounds
30 DU
3 BMU

Thursday
warm up
2 rounds
5 inchworms + 5 push ups
10 straight legged sit ups
10 burpees

Strength
Romanian Deadlift
5×3

WOD
AMRAP 12
7 Deadlifts 225/155 *315/205
14 Box jumps 30/24
1 rope climb

Friday
Warm up
EMOM 8
minute 1 and 5- :50 jumping jacks
minute 2 and 6- 5 reps each arm of windmill
minute 3 and 7- :50 DB/KB overhead walk
minute 4 and 8- 5-10 strict pull ups with reverse grip *use band if needed

Strength
warm up
monster walks
20 banded squats
10 shoulder open and close
5 strict T2B

Thruster
5×5

WOD
15-12-9-6-3
Thruster 95/65 *125/85
Power Snatch 95/65 *125/85
T2B

Saturday
warm up
5 min row
20/20 leg swings
20/20 lateral leg swings
20 Cossack squats
20 spiderman lunges

WOD
50 med ball cleans 20/14
500m row
50 DB snatch 55/35
500m row
50 WB 20/14
500m row
50 burpees
500m row

Sunday
Yoga 9-10
Open Gym-10-12

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