WODs for 3/13-3/18

3/13

Warm-Up

-2 rounds Cindy -10 yard walking quad -10 yard side lunges -30s each lat stretch -2x10s hanging hollow body hold -10 yard heel scoops -10yard high kicks -10 yard butt kicks -30s each cross arm body shoulder stretch -10 jerk dip jump to squat

Strength/Skill

Front Squat
4×6 @70%
–superset–
DB RDL’s
4×12 (50/35/20)

WOD

21-15-9 KBS (55/45/35), wall balls (20/16/14), DU

 

3/14

Warm-Up

-10 yard inchworm with push up to plus to downdog -10 ring row squeezes -2x30s thoracic extension -10 each quad “y” -2x15s plank hold -2x30s frog stretch -10 kneeling hip hinge to squat land -30s each shoulder external rotation stretch pvc -5 steps each burgener

Strength/Skill

High Hang Squat Snatch + OHS
2×6 @50%
Power Snatch
2×6 @60%
Squat Snatch
3×4 @65%

WOD

12 min AMRAP 250m row, 12 thrusters (95/65/45)

 

3/15

Warm-Up

-10 ring row squeezes -10 each d2 shoulder flexion with light plate (like doing disco dance) -10 each d1 shoulder extension with light plate (like back handing a child) -30s each banded lat stretch -banded hip distraction posterolateral 10 rocks forward/ backward each -10 yard heel scoops -10 yard high knee pull -10 users walking quad to high kick

Strength/Skill

Hip-banded Deadlift
10, 8, 6, 4, 4, 2, 2

WOD

2 RFT 10 box jumps (30/24/20), 10 hang power clean (135/95/65), 10 split jerks (135/95 65), 10 HSPU, 10 C2B, 10 GHD situp, 10 ball Slams (50/40/35)

 

3/16

Warm-Up

-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “y” & “t” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “Josh” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest

Strength/Skill

PVC Bouncy Bar Strict Press
3×12
–superset–
SDLHP
3×15

WOD

Murph Prep 2
1 mile run
4 rounds
10 burpee pullups
10 DB bench press with upper back on med ball (55/35/25)
10 back squats (195/135/95)
200m sprint (must sprint!)

 

3/17

WOD

17.4

 

3/18

WOD

Death by:
Clean and Jerk
135/95

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