wod

Wednesday

Warm-up (Quickly)
Row 5:00
30 RKBS, 35/53#
20 (10/10) KB Cleans
2/2 Turkish Get-ups

Then…,

Strength Work + Acc Work
In 4 Sets
Heavy-ish Single Deadlift (BOF/Build)
Superset w/…,
Heavy Sled Drag (Backwards) – Down & Back = 1 Set

Then…,

Skill Session
Practice 10:00
Double Unders → Ask your coach for different methods or do your own homework.
HSPu → Skill not Volume. Where are you placing your hands? Open standards apply.
HSW → Look where you want to walk.
Pull-ups → Kip/Butterfly. Rhythm. Rhythm. Rhythm.
Ring/Bar Mu → Timing. False Grip.

Then…,

Conditioning
Row the remaining time for distance

OYO
Couch Stretch 2:00 e/s
Pike Stretch :30 x 4s
Capsule 1:30 e/s
High Pigeon Stretch 1:30 e/s
Twist 1:00 e/s

Tuesday

Warm-up
Bike 2:00 (Easy)
20 Band Pull Aparts (Face/Overhead)
20 PVC Dislocates (1-1 Count)
20 Goblet Squats, 35/53#
20 PVC Around the World 10R/10L
20 Alt “Deep” Walking Lunge Steps

Then…,

Strength Work + Acc Work
In 5 Sets
Heavy Double Back Squat @ 3232*
Superset w/…,
Sled Pull (Heavy) Down & Back

:3 Down. :2 Pause. :3 Up. :2 Pause. Repeat.

Then…,

Strength Work
Complete 5 Sets
5 Bench Press @ 4040 Tempo (BOF/Build)
SA Farmers Carry (Slow) Down & Back, 53/72#
5 Strict L-Pull-ups
Bike .5 AFAP

Score: Bench Load

OYO
Cossack Squats x 50r
Every 10r stop and perform a :30 Wtd Pike Stretch
Couch Stretch 1:00-2:00 e/s
Cactus Shoulder Stretch :40 e/s
Supine Shoulder Stretch 1:00

Week 1 of the open in the bag. Week 2 is upon us.

Monday

Warm-up (Quickly)
Row 400m
Banded Hip Thrusts x 30r w/ :30 Hold
Banded Side Step – Down & Back
Russian Baby Makers x 10
Lunge Walk w/ Twist 2 Opposite Side – Down & Back
KB Romanian Deadlifts x 20r 35/53#

Then…,

WOD – OTM x 25:00
10 Alt Db Snatch, 35/50#
Rx 50 Double Unders → Sc 20 Double Taps no singles!!
5 Burpee Box Step Ups, 20/24”
3-5 Clusters, 105/155# → Can TnG or Singles
Rest

Score: Barbell load.

Then…,

EMOM x 8:00 → Consistency/Pacing
Bike or Row + Hollow Body Flutter Kicks → Goal 60+
Min 1: Row or Bike :30 Hard :30 Transition
Min 2: AMRAP of Flutter Kicks
Min 3: R or B :30 Hard :30 Transition
Min 4: AMRAP of Flutter Kicks
Min 5: R or B :30 Hard :30 Transition
Min 6: AMRAP of Flutter Kicks
…
Min 8: AMRAP of Flutter Kicks

Score: Calories [Bike/Row] + Reps.

OYO
Couch Stretch 2:00 e/s
Capsule 1:00 e/s
Plow – 1:00
Supine Leg Twist – :30 e/s

OPEN Friday

Row 500m (Easy)
20 PVC Dislocates (1-1 Count)
20 PVC Alt Overhead Split Lunge 10 e/s
10 Russian Baby Makers
10 Prone Leg Rotations (Total)
20 Wrist Rocks

Then…,

Open Workout 20.1

Then…,

Optional
Strength (BOF/Build)
Back Squat or Front Squat 5 x 5

OYO
Vanity Work
Complete 3 Sets
Db Curls x 8-10
Banded Pull Downs x 20r (Fast)

OYO
Couch Stretch 2:00 e/s
Capsule 1:30 e/s
Plow 1:00
Twist :30 e/s

Thursday – Stay hydrated!!

Warm-up
Row 2:00
Straight Arm Plank Hold x 1:00
Wall Facing Handstand Hold x :30 x 2s
Sliding Reverse Plank x 15r → (Socks/Wood Floor)
Contra-lateral Plank x :30 e/s
Supine Shoulder Stretch x 1:00
SA Passive Hang x :15-:30 e/s

Then…,

Easy Aerobic Conditioning
30:00 Clock
Row 400m
30 Double Unders or Practice :30
5 Up Downs → Snap the hips up!!
20 Mountain Climbers (Total)
10 Alt Box Step Ups, 20”
Jog 100-200m
20 Russian Twists w/ 8/10# Ball
20 Cossack Squats w/ or w/out hands on the floor

OYO
Couch Stretch 2:00 e/s
Prone Chest Stretch 1:00 e/s
Capsule 1:30 e/s
Supine Shoulder Stretch 1:30