wod

Thursday – Stay hydrated!!

Elevated Plank x 1:00
Elevated Reverse Plank x :30
Superman Hold x 1:00
Supine Shoulder Stretch x 1:00
SA Passive Hang x :15-:30 e/s

Then…,

EMOM x 5:00
Double Unders (BOF)

Then…,

Battle Rope Hard Slams 80r
Pull-up L-Sit Hang :15
Matador Support w/ Knee Tuck :30
40 Hollow Rocks
Farmers Carry (Slow/Heavy) Down & Back
Prowler Push (Down & Back)
Plank Hold 1:00
Wall Sit w/ 10# Extended :40 – 1:00
Banded Rotation Figure 8s x 20r
Cossack Squats + Reverse Lunge x 10r (T)

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

Wednesday – Stay hydrated!!!

Row 500m
+
Complete 2 Sets
Straight Arm Plank Hold :30
20 Mountain Climbers (T)
15 Standing or Prone PVC Dislocates
20 Banded Pull Throughs

Then…,

Snatch Warm-up

Then…,

Strength Work
Complete 6 Sets (Quickly)
Touch-n-Go!
Hang (Blw Kn) Power Snatch x 3r (BOF/Build)

Then…,

WOD
Complete 12 Sets
Section 1) :30 Alt Box Step Ups, 20”
:30 Rest
Section 2) :30 Db Thrusters, 50/35#

Section 2
Round 1 = Db Thrusters
Round 2 = Db Manmakers
Round 3 = Power Cleans
Score: Reps

OYO
Couch Stretch 2:00 e/s
Seal Stretch 1:00
Capsule 1:30 e/s
Pigeon Stretch 1:30 e/s

Tuesday – Stay hydrated!!

20 Band Pull Aparts
20 Dislocates
20 Around the World 10R/10L
20 Seated Lat Pull Downs

Then…,

Part A)
WOD + Skill
Complete 5 Sets FT (16:00 Cap)
Run 400m
10 Bodyweight (Bwt) Deadlifts
1 Rope Climb or Legless RC

Score: Time

Intermediate/Scaled
Run or Row 400m
10 Bodyweight (Bwt) Deadlifts (Scaled: 135/85#)
10 Pull-ups/5 Banded Pull-ups or 10 Ring Rows

→ Rest 2:00

Part B)

Bike
EMOM x 5:00
Min 1 :20 Hard :40 Easy
Min 2 :30 Hard :30 Easy
Min 3 :20 Hard :40 Easy
Min 4 :30 Hard :30 Easy
Min 5 :20 Hard :40 Easy

Score: Calories

OYO
Cossack Squats x 50r
Every 10r stop and perform a :30 Wtd Pike Stretch

OYO
Couch Stretch 2:00 e/s
Supine Shoulder Stretch 2:00

Monday – Stay hydrated!!

Row 500m (70% Effort)
Banded Hip Thrusts x 30r w/ :30 Hold
Banded Side Step x 10R/10L
Russian Baby Makers x 10
Arm Circles x 10 e/d

Then…,

Strength Work
Complete 5 Sets (Quickly)
:2 Pause (Bottom) Front Squat x 2r (BOF/Build)
Superset w/…,
Feet Elevated Straight Leg Hip Thrusts x 15r

Then…,

Part A)
WOD
Complete 5 Sets FT (16:00 Cap)
8 Thrusters, 135/95#
10 Strict Ring Dips
Run 400m

Score: Time

Intermediate/Scaled
8 Front Squats, 135/95# (Scaled: 95/45#)
10 Strict Push-ups
Run or Row 400m

→ Rest 1:30

Then…,

Core
100 Slam Ball Sit-ups, 40/30#
Every 20 stop and perform 20 Russian Twist w/ Feet Up without ball

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

Friday – Stay hydrated!!!

Row 2:00
40 Mountain Climbers (T)
20 Scorpions (T)
20 Alt Walking Lunge Steps
20 Squat Jump Downs
20 Muscle Snatch, 45/35#
20 Overhead Squat

Then…,

OLY + Skill
EMOM x 20:00
O: Snatch + Hang Snatch – (BOF/Build)
E: RMU x 3 or BMU x 3** or Rope Climb

*1:3 RR or Pull-up & Dips

Then…,

WOD
FT (5:00 Cap)
500m Row
30 Burpees

Score: Time

OYO
Vanity Work
Complete 3 Sets
Long Bar Curl x 8-10t
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