WODs for the Week 1/8/17
Monday
Strength:
Snatch Complex
-Ground to just above the knee (1st pull)
-Ground to power position (1st & 2nd pull)
-2 Squat snatches
2 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
Metcon:
13 min AMRAP
-200 m run
-10 pull-ups, rx+ 5 muscle ups (ring or bar), sx ring rows
-14 KB snatches 53/35, rx+ 8 @ 70/53, sx 35/15
Tuesday
Strength:
5x3 pause squats @ 70% 1RM (3 sec pause)
Accessory:
9 min EMOM
Min 1: 6 bent over barbell rows @ weight of choice
Min 2: 45 sec plank hold
Min 3: 40 sec Handstand hold facing the wall (only nose and toes touching the wall)
Metcon:
3 rounds for time
-12 lunges holding 45/25 overhead
-20 box jumps 24/20, rx+ 30/24
-15 push-ups
Wednesday
Strength:
Squat Snatch
3 @ 50%
2 @ 60%
2 @ 70%
1 @ 80%
Max effort @ 90% (do as many as possible until 1 rep is failed. This doesn’t have to be touch n go, but should be only a few seconds between reps).
Metcon:
For time
10 Russian twists 25/15, rx+ 45/25
10 burpees
10 sumo deadlift high pulls 15/75, rx+ 135/95, sx 95/55
Repeat, round of 14
Repeat, round of 18
Repeat, round of 14
Repeat, round of 10
Thursday
Strength:
5x5 power cleans @ 60-70% of Squat clean 1RM
Accessory:
6 min EMOM
Min 1: 12 bicep curls
Min 2: 14 banded tricep extensions
Metcon:
9 min AMRAP
2 Deadlifts 135/85, rx+ 175/115, sx 95/55
2 shoulder to overhead (same weight as above)
100 m run
4 Deadlifts
4 shoulder to overhead
100 m run
Etc... each round adding 2 reps to Deadlifts and shoulder to overheads
Friday
5x3 Bench Press @ 70% 1 RM
Partner WOD:
20 min AMRAP - 1 person working at a time
-30/20 cal row or 200 m relay run
-10 handstand push-ups
-20 KB swings 53/35, rx+ 70/53, sx 35/25
-30 box step ups
