WODs Week of 10/2

October 3, 2017

Monday:

 

Focus: Back Squat

3 x 5 @ 65% - Every 2.5 Minutes

 

Metcon: 5 RFT

10 Deadlifts 225/135 (Sx – 185/95) (Rx+ 60% of 1RM)

15 Wall Balls 20/14   (Sx – 14/10)   (Rx+ 30/20)

            1 Minute rest between rounds

 

Accessory Work

3 Rounds

15 Good Mornings

15 Weighted Deadbug Pullovers

 

 

Tuesday:

 

Focus: 8 Rounds, 1 Minute Per Round

Between 0-30 seconds: 6-8 Ring Dips (Rx+ 1 Ring Muscle Up + 2 Dips)

Between 30-60 seconds: 8 Alternating 1 Arm DB Snatches 40/30

 

Metcon: E4M for 16 Minutes (Rx+ 20 Minutes)

600m Run   (Sx – 400m)

10 Pull-ups  (Sx – Ring Rows)  (Rx+ C2B)

 

Accessory Work

3 Rounds

40s Weighted Plank

10 Bent Lateral Raises

 

 

Wednesday

 

Focus: 12 Min EMOM

Even: 2 TGU Each Arm

Odd: 8 Goblet Box Step-ups

 

Metcon: 18 Min EMOM

Min 1: 200m run

Min 2: 20 (total) Med Ball Russian Twists 20/14

Min 3: 10 Burpees

 

Accessory Work

Foam Roll Back

Hips with lacrosse ball

 

 

Thursday

 

Focus: 1 Snatch Pull + 2 Hang Snatches

10 x 1 @ 65-75% EM

 

Metcon: 3 Rounds

8 Overhead Squats 135/95 (95/55)

16 Sit Ups

24 Box Jump Overs 24/20

 

Accessory Work

3 Rounds

20 Weighted Deadbug Pullovers

10 Barbell Rows

 

 

Friday

 

Focus: Bench Press

Build to heavy 6 reps in 12 minutes

 

Metcon: Partner AMRAP in 20 Minutes

18 KB Swings 50/35 (Sx– 35/25) (Rx+ 70/50)

9 HSPU (Sx – Box HSPUs) (Rx+ strict HSPU)

27 Double Unders (Sx – 81 singles)

 

Accessory Work

3 Rounds

8 Single Arm DB Strict Press (Each Arm)

 

 

 

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