WODs for the Week 2/26/18

February 27, 2018

Monday

 

Strength:
Front Squats X 3
Every 3 Minutes for 15 Minutes (5 Sets)
*Start at 50% of 1 Rep Max and increase each set
*1st Rep with 4 count pause at bottom, 2nd and 3rd Reps at Normal Pace

 

Conditioning:
8 Minute AMRAP
5 Squat Cleans (115/75) ADV (155/105) MOD (75/55 or less)
7 Bar Facing Burpee
9 Handstand Push Up (MOD - Hand Release Push Up)

 

Accessory:
6 Minute EMOM
1. Bulgarian Split Squat
2. Kettle Bell Romanian Deadlifts

 

Tuesday 

 

Strength:
Power Jerk
Every 2:30 for 15 (6 Sets)
1 dip + 2 Power Jerk at 60%
(3 Count HOLD at the top on last rep of each set/ACTIVE SHOULDERS)

 

Conditioning:
For Time
Cash In: 400m Run
2 Rounds:
21 Kettle Bell Swings (53/35) ADV (70/53)
15 Back Squats (95/65) ADV (135/95)
9 Front rack lunges (95/65) ADV (135/95)
Cash Out: 400m Run

 

Accessory:
6 Minute EMOM
30 ON / 30 OFF
1. Hollow Body Hold
2. Hollow Body Rock
3. Hollow Body Flutter Kick

 

Wednesday 

 

Strength:
Power Clean
17 Minutes to build to a heavy single for the day 
(STRENGTH PORTION IS OVER AFTER 17 MINUTES. CHOOSE YOUR JUMPS WISELY AND GIVE YOURSELF TIME TO TRY FOR A PR IF YOU ARE FEELING GOOD. HAVE FUN AND BE AGGRESSIVE WITH YOUR PULLS!!)

 

Conditioning:
4 Rounds 
3 Minute AMRAP:
10 Wallballs
5 Pull Ups (ADV - Bar Muscle Up)
20 Double Unders
-Rest 1 minute between rounds-

 

Accessory:
9 Minute EMOM
30 ON/ 30 OFF
1. Dip
2. Dumbbell Snatch
3. Feet Elevated Backwards Lunge (Feet on Plate)

 

Thursday

 

Focus:
Extended Mobility

 

Conditioning:
Teams of 2, 1 person working at a time
20 Min AMRAP
1000m Row
100 Air Squats
100 Abmat Sit Ups
100 Double Unders (MOD - 200 Single Unders)
*20 Hand Release Push Ups between each movement

 

Friday

 

>>18.2<<

Friday Night Lights starts at 5:30PM

 

 

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