Wods

Monday, May 14 to Saturday, May 19

14/05/2018

Monday, May 14

Warmup:
2 Minute Row
+
3 Rounds
8 Prone Press-Ups
8 PVC Good Mornings
:20s Samson Stretch (Each Leg)

 

Part 1:
Max Effort
18 Minutes
Wide Stance High Box Squat: 3RM. Rest 2-3:00
– Beginner: 5 x 5, adding weight but focusing on technique: sitting back on the box, keeping back tight, driving knees out.
– This should take roughly 6-8 sets.
–Use 18-20″ Box.
– These should be heavier than your back squat 1RM.

 

Part 2/QuickFit:
“Tugboat”
2 RFT:
25 Power Cleans (115/75)
25 Bar Facing Burpees

 

Tuesday, May 15

Warmup:
100' Single Arm Farmers Carry With Pause at 90 Degrees (Each Side)
+
2 Rounds
10 Ring Rows
10 Shoulder T's
10 Lateral Step-Ups

 

Part 1:
20 Minutes
4 Rounds Not For Time
2-4 Strict Muscle-Ups or 8 Single Arm Bent Over Rows (Each Arm)
4-6 Strict Handstand Pushups or 6 Strict Presses
8 Front Rack Step-Ups (Each Leg)

 

Part 2:
400m Run
4 Backwards Sled Pulls (Empty)
800m Run
4 Backwards Sled Pulls
400m Run

 

Wednesday, May 16

Warmup:
2 Minutes of Burpees
+
2 Rounds
6 Step-Ups
6 Box Jump Overs
6 Pause Wall Balls
+
2 Rounds
:10s Top of Dip
:10s Bottom of Dip
5 Dips
5 T2B

 

Part 1:
15 Minutes
Close Grip Bench Press With Pause 5 x 5. Rest 2:00
– Up to a moderate heavy set of 5. This should not be a max.
– Pause for 1 count on your chest on each rep then explode up.

 

Part 2/QuickFit:
“75”
For time:
50 Wallballs
25 Ring Dips
50 Box Jumps Overs
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs

 

Thursday, May 17

Warmup:
3 Rounds
200m Row
:15s Front Plank
:15s Side Plank
:15s Front Plank
:15s Side Plank
+
3 Sets
8 KBS
8 Walking Lunges
4 Ring Rows

 

WOD:
Row 1,000/800 Meters
30 KBS (53/35)
30 Walking Lunges
15 Ring Rows
Rest 3:00
Row 750/600 Meters
20 KBS
20 Walking Lunges
10 Ring Rows
Rest 3:00
Row 500/400 Meters
10 KBS
10 Walking Lunges
5 Ring Rows

 

Friday, May 18

Warmup:
3 Rounds
:20s DU or Mountain Climbers
8 Single Arm High Pulls
:20s Bottom Squat Hold
8 Alternating DB Snatches
+
2-3 Sets of 4 Front Squats

 

Part 1:
Dynamic Effort
6 Minutes EMOM
4 Speed Front Squats @65%

 

Part 2/QuickFit:
10 minute AMRAP
40 Double Unders
20 Alternating DB Snatches
*Scale DU to Mountain Climbers.

 

Saturday, May 19

Warmup:
400m Run
+
2-3 Sets of 3-5 Reps of Each Movement

 

Boot Camp:
15 minute AMRAP
10 Pullups
10 KBS
10 Burpees
10 Lunges
10 Ab Mat Situps
200m Run

 

WOD:
AMRAP 30 w. a partner:
10 Bar MU or Pullups
20 Deadlifts (185/115)
30 Burpees
40 Alt. Pistols or Goblet Lunges
50 Abmat Sit-ups
800 Meter Run
*One partner works at a time. Split everything equally.