WODs Week of 10/2
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)
