WODs for 10/2/17-10/7/17

10/2

Warm-up

-1 round Cindy
-10 pike push up
-10 yard quad
-30s lat stretch
-30s shoulder cross arm body stretch
-10 yard Samson stretch

Strength/Skill

Press Complex: 2 Sets
3 Strict Press + 2 Push Press + Jerk
@75% Strict Press

Jerk
1, 1, 1

WOD

800m row
2 Rounds
20 Slam balls (50/40/25)
20 Alternating DB snatches (55/35/25)
400m Row
2 Rounds
20 Slam balls (50/40/25)
20 Alternating DB snatches (55/35/25)
800m Row

 

10/3

Warm-up

-250m Row
-2x15s Hollow hold
-5 yard Push up plus only to inch worm
-10g/ h bridges
-10 yard Walking quad
-30s each Chest stretch
-2x30s Seated thoracic extension

Strength/Skill

Handstand Progressions
Kick-ups
Wall walks
Presses

WOD

For Time:
10 Clean and Jerks (135/95)
10 Overhead Squats
8 Clean and Jerks (155/105)
8 Overhead Squats
7 Clean and Jerks (185/125)
7 Overhead Squats
5 Clean and Jerks (205/145)
5 Overhead Squats

 

10/4

Warm-up

-200m Run
-5 Ring rows
-10 Push ups with plus
-1 min Foam roll Lat
-1 min Foam roll Thoracic extension
-10 Hip thrusters
-30s lunge stretch
-10 yard walking quad
-30s each wrist stretch

Strength/Skill

Snatch 1 RM

WOD

 AMRAP 10
-1 Rope climb
-1 30 yard Sled push w/old sled (100/70/45)
-5 Hang Power Snatch (105/75/50)

 

10/5

Warm-up

-200m Run
-10 yard Heel scoops
-10 yard Samson stretch
-10 yard Walking quad
-10 Push up to plus
-30s each Chicken wing stretch
-30s each Chest stretch
-30s mod Skin the cat stretch

Strength/Skill

1-Leg DB RDL w/ Curl + Shoulder Press
3×8
–superset–
T2B
3×10

WOD

“Fight Gone Bad” 3 Rounds, For Total Reps in 17 minutes
-1 minute Wall Balls (20/14 lbs)
-1 minute Sumo Deadlift High-Pulls (75/55 lbs)
-1 minute Box Jumps (20 in)
-1 minute Push Press (75/55 lbs)
-1 minute Row
-1 minute Rest

 

10/6

Warm-up

-10 yard Lunges
-10 yard Inverted hamstring
-10 yard walking quad
-10 yard Heel raise
-5 yard Push up to inchworm
-30s each Calf stretch
-30s each Chest stretch

Strength/Skill

2000m Run

WOD

6 RFT
-24 Push ups
-8 Front squats (135/95/65)

 

10/7

Strength/Skill

Pull-up:
-techniques
-progressions
-modifications

WOD

“Jimmy Dyce”
20min AMRAP
9-7-5
Snatch 145/85
HSPU
-then…
15-10-5
KBS 70/53
Burpees
-then…
21-15-9
Thrusters 95/65
Pull-Ups

 

 

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