Quick announcement! The formatting for the WOD posts will be a little different. The WODs for the Week post will only contain the strength/skill, metcon and barbell portions in order to keep the week post a little shorter. All the prehab, warmup and post-wod mobility will be included on the Daily WOD posts. We will also be posting scaled versions of the WODs so those who scale will have a better idea of what to do before stepping into class. Our goal is to not only have an Rx and scaled version of the workout in our posts, but to also write both on the boards. We, as coaches, are here to help you reach your goals and improve your performance in an efficient but safe manner.
Monday 23 October
Strength
EMOM for 10 min:
2 Power Clean & Jerk
Build up to heaviest weight of metcon
MetCon
“Grippopotamus”
For time:
10 Power Clean & Jerk 135/95
50 DU
8 Power Clean & Jerk 155/105
40 DU
6 Power Clean & Jerk 185/125
30 DU
4 Power Clean & Jerk 205/135
20 DU
2 Power Clean & Jerk 225/155
Tuesday 24 October
Strength
Take 20 min to find a 1RM
Front Squat
MetCon
“Flyswatter”
For time:
400m Run
30 DB Thrusters 45/25
15 TTB
400m Run
15 DB Thrusters 45/25
8 TTB
Barbell
6 sets of:
Clean x 3 (60%/70%/75%/80%/85%/80%)
4 sets of:
Snatch Deadlift x 5 @ 115%
3 sets of:
Press x 10
3 sets of:
Russian Twists x 20 each side
Wednesday 25 October
Strength
3 sets of:
5 Chin-ups + 20sec L-Hang
30sec Plank + 10 Hollow Rocks
40sec on/20sec off Bike/Row
Rest
MetCon
“Abs for days”
AMRAP in 10 min:
4 Hang Snatch 65%
8 Push Ups
16 Abmat Situps
Thursday 26 October
MetCon
“Open WOD 16.1”
AMRAP in 20 min:
8 Bar-Facing Burpees
8 OH Lunges 95/65
8 C2B Pull Ups
8 OH Lunges 95/65
Barbell
6 sets of:
Snatch x 3 (60%/70%/75%/80%/85%/80%)
4 sets of:
Clean Deadlift x 5 @ 115%
5 sets of:
Weighted Dips x 5
3 sets of:
Back Extensions x 15
Friday 27 October
Strength
EMOM for 8 min:
Deadlift x 2 @ 60-80%
MetCon
“Drifter”
4 Rounds for time of:
10 Sumo Deadlift w/ KB 70/53
50m Double Front-Racked Carry w/ KB 53/35
1 Rope Climb
15/12 cal Bike/Row