Week of June 9th WOD + Basic/Competitor

 In Sneak Peek

WOD:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Strict Press Heavy 5

 

WOD:

McGhee

Complete as many rounds as possible in 30 mins of:

5 Deadlifts, 275/185 lbs

13 Push-ups

9 Box Jumps, 24/20 in

 

SKILL:

Overhead Squat 5 rep

 

WOD:

5 sets for time:

10 Overhead Squat 95/65#

200m Row

rest 2 min

SKILL:

Back Squat heavy 3

 

WOD:

10.9…3.2.1 reps for time:

Hang Power Clean 115/75#

Toes to Bar

SKILL:

HSPU Drills/Hollow Rocks

 

WOD:

AMRAP 20:

Run 600

 

Max HSPU

 

Run 400

 

Max HSPU

 

run 200

 

Max HSPU

 

*Score is reps of HSPU or Push-ups scaledown

SKILL:

Snatch DL.Below Knee Snatch Pull.Hang Squat Snatch. 1.1.1 max effort

 

WOD

“Amanda”

9-7-5 reps, for time of:

Muscle Up

Squat Snatch, 135/95 lbs

 

*Scale down’s on site

SKILL:

Slam Ball  Put/ KB Throw

 

WOD:

300FY

10 minute AMRAP Calories on Airdyne

SKILL:

DU Drills

 

WOD:

6 Rounds for time:

30 DU

20 Box Jump 20/20”

100m Run

 

BASIC/COMPETITOR:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press 5×3
  2. Ring Dip 5×3
  3. WOD

 

COMPETITOR:

A1. Back Squat 10 AHAP

A2. Back Squat 10 @90% x 2

B1. Push Press 10 AHAP

B2. Push Press 10 @ 90% x 2

C1. Bench Press 10 AHAP

C2. Bench Press 10 @90% x 2

  1. GHD 5 x 20

 

 

BASIC:

  1. Deadlift 5×3
  2. Box Jump OTM 10; 2 jumps @ 90% of 1rm
  3. WOD

COMPETITR:

  1. Snatch from high block 5 rep; rest 20 sec between reps
  1. Deadlift 10 AHAP
  2. Snatch Pull High Block 10.10.10
  3. Bench DB row alt hands 5 sets x 10 reps; rest 90 seconds between hands
  4. 5 Hang Power Clean TnG, 25 second Airdyne; rest 4-6 min x 5sets
BASIC:

  1. Press 5×3
  2. HSPU 5×3
  3. WOD

 

COMPETITOR:

A. Back Squat 5 x 10 @85% of Monday

B. Bench Press 5 x 10 @85% of Monday

  1. Standing DB Press 10.10.10.10
  2. Ring Dip 10.10.10.10
  1. WOD

 

 

BASIC/COMPETITOR: Yoga  BASIC:

  1. Back Squat 5×3
  2. Pull-up 5×3
  3. WOD

 

COMPETITOR:

  1. Clean from high block 5 rep; rest 5 sec between reps; rest 3 min

B. Snatch DL 10.10.10

  1. Clean Pull High Block 10.10.10
  2. bulgarian split squat 5 x 10; rest 90 seconds between legs w/DB in farmers hold
  1. WOD

 

 

BASIC:

  1. C&J 1RM
  2. Snatch 1RM
  3. WOD

 

COMPETITOR:

  1. C&J 1RM
  2. Snatch 1RM
  3. Front Squat 3RM

 

 

BASIC/COMPETITOR: 90 min Mobility only 

 

 

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