wod

Monday

Row 500m (Easy Effort)
20 Perfect Push-ups
Alt Lunge D & B
20 Down Dog Up Dog
20 Cossack Squats (Total)
1:00 Wall Facing HS Hold

Then…,

Gymnastics
EMOM x 6:00
1-5 Ring Muscle-ups or Bar MU
5 Pull-ups (Any style)
5-10 Elevated Ring Rows
8-10 Ring Rows

Then…,

Strength
Complete 5 Sets
Bench Press w/ Feet Up
Superset w/…,
Bent Over Db Flys x 12r

Then…,

WOD (20:00 Cap)
Teams of 2
50-40-30-20-10
Cal Bike or Row
50-40-30-20-10
Wall Balls, 14/20#

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

Then…,

Optional
Strength (BOF/Build)
Back Squat or Front Squat 5 x 3
Superset w/…,
Wtd Pike Stretch :30

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

Warm-up
Row 2:00
Straight Arm Plank Hold x 1:00
Side Plank Hold x :30 e/s
Reverse Plank Hold or Table Hold :30
Wall Facing Handstand Hold x 1:00
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 or Bike 1:00 @ 75% effort
Walking Lunge Down ONLY
Down Dog w/ Knee 2 Elbow x 5r e/s
20-40 Double Unders
Ring or Matador Support Knee Tuck Hold :30
5 Hang Pwr Cleans, 65/95#
20 Standing Twist (No Bounce), 10-25# Plate
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

Wednesday

Warm-up (Quickly)
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 Deadlift (BOF/Build)
Superset w/…,
Heavy Sled Drag (Backwards) – Down & Back = 1 Set

Then…,

Endurance
Row 5K

Score: Time

Then…,

Core
Hollow Rocks
5 x 30r
Superset w/…,
:30 Table Hold

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 3:00
Banded Hip Thrusts x 50r w/ :30 Hold
Banded Side Step – Down & Back
Russian Baby Makers x 20
Lunge Walk w/ Twist 2 Opposite Side – Down & Back
KB Romanian Deadlifts x 20r 35/53#
Band Pull Aparts x 30r 15 Face / 15 Overhead
Dislocates 20r

Then…,

Oly Work
Snatch Warm-up + (Include Snatch Balance x 5r)
Then…,
In 10 Sets or fewer establish a HSFTD
Snatch → Video two perfect lifts and post to South Shore’s Facebook Page

Then…,

95-105% (of the abv) x 1+1 x 5s
Snatch High Pull + Hang Snatch High Pull

Then…,

Strength Work
Complete 5 Sets
2 Turkish Get Ups e/s
Sled Long Rope Pull (Hand Under Hand) Heavy -Down Only
E/H Farmers Carry (Slow) Down & Back, 53/72#
Cossack Squats x 12r

OYO
Pike Stretch 1:00
Couch Stretch 1:00-2:00 e/s
Cactus Shoulder Stretch :40 e/s
Supine Shoulder Stretch 1:00