wod

Wednesday

Warm-up
Row 500m
20 Cossack Squats
20 PVC Dislocates
Deep Walking Lunge Steps Down & Back

Into…,

10:00 Skill/Practice – Gymnastics Pulling
Rope Climbs/Ring/Bar Muscle Ups/Weighted or Any Pulling Movement
Lat Mobility

Then…,

Strength
Push Press + Push Jerk + Split Jerk – 80% (Of 1RM) x 1pp +2pj +3sp x 3s

Then…,

Strength
Front Squat – 80% x 8r
Superset w/…,
Explosive Squat Jumps x 5r
….
Front Squat – 80% x Max Reps!!

Then…,

WOD
EMOM x 6:00
O: Bike :40 abv 65 RPM
E: 10 Squat Jumps + 20 Mountain Climbers (Total)

OYO
Couch 1:30 e/s

Tuesday

Warm-up
Row 500m
20 Cossack Squats
1:00 Plank Hold

Into…,

10:00 Skill/Practice – Gymnastics Pushing
HSPU or Any Pushing Movement
Shoulder Mobility

Then…,

Oly Strength
Hang (Blw K) Pwr Cln + Hang (Blw K) Sq Cln (Drop) Sq Cln – 80% (Of 1RM) x 5s

Then…,

WOD → AMRAP 12
250m Row
10 Toes to Bar
10 Push-ups

OYO
Couch 1:30 e/s

Monday

Warm-up
Row 500m
20 Cossack Squats
20 PVC Dislocates

Into…,

10:00 Skill/Practice – Gymnastics Pulling
Rope Climbs/Ring/Bar Muscle Ups/Weighted or Any Pulling Movement
Lat Mobility

Then…,

Strength
Back Squat – (80% of 1RM) x 8r
Superset w/…,
Explosive Squat Jumps x 5r
….
Back Squat – 80% x Max Reps!!

Then…,

Strength
Push Press – (80% of 1RM) x 3r x 5s

Then…,

WOD → AMRAP 10
600m Row
10 Burpee Pull-ups or Chin-ups

OYO
Couch 1:30 e/s

Friday

Warm-up
Row 500m (Build Intensity)
20 Up Dog Push-ups
30 Cossack Squats

Then…,

Oly Strength
Hang Pwr Snatch – (70% of 1RM) 1r x 5s
Whip under the bar & pause in the catch.

Then…,

WOD → FT 10:00
50-40-30-20-10
Double Unders
Hollow Rocks or Sit-ups

Finisher 10 Turkish Get Ups, 35/53#

Thursday

Warm-up
Row 500m
1:00 Plank Hold
50 RKBS, 35/53#

Then…,

Pick One

10:00 Skill/Practice – Gymnastics Pushing
HSPU or Any Pushing Movement
Shoulder Mobility

10:00 Skill/Practice – Gymnastics Pulling
Rope Climbs/Ring/Bar Muscle Ups/Weighted or Any Pulling Movement
Lat Mobility

Then…,

Oly/Strength
Clean + Hang (Blw K) Clean – (80% of 1RM) → EMOM x 8:00

Then…,

Partner* WOD → AMRAP in 10:00
Partner A Run Down
5 Sandbag-to-Shoulder
4 Alt Reverse Lunge**
3 Burpees
Run Back & Tag Partner

*Teams of 3 allowed. **Knee must contact the floor.