WODs for the Week of 6/20 to 6/25

Weekly Notes:

  • None ūüôā
Monday
Warm-up 3 rounds
-10 press (pvc)
-200m run
-10 sit-up
Skill Review as needed
Strength Push-up x10 (20 second cadence; 10 sec down, 10 sec up)

3 sets of 10 javelin press (45/35#)

MetCon “Push/Sit Biathlon”

21-15-12-9-6-3 reps for time
-push press (115/75#)*
-sit-up

Bar Violation (BV): Push Presses must be completed unbroken each round. If the bar goes below the navel or is put down at any time during the round, the athlete must run 200m immediately.¬†Any rep completed between the BV¬†and the run being completed will be a “no rep”. Athletes may rest in the front rack or press position.

E.g. if the athlete completes 11 out of 21 reps in Round 1 and drops/puts down the bar, they must run before completing the final 10 reps.

Tuesday
Warm-up 3 rounds
-10 deadlift (pvc)
-10 ring row
Skill review as needed
Strength Sump Deadlift
-3 sets of 10 reps @ 65% 1RM
MetCon 12 min AMRAP
-7 deadlift (185/125#)
-7 chest-to-bar pull-up
Wednesday
Warm-up Power Snatch review

50 double under

Skill review as needed
Strength Overhead Squat
-3 sets of 10 reps @ 65% 1RM
MetCon 10 min EMOM
-5 power snatch (95/65#)
-max double under with remaining time

Score: total double under

Thursday
Warm-up 3 rounds
-run 200m
-10 ring row
-10 box dip
Skill review as needed
Strength Barbell Row
-3 sets of 10 reps @ 65% 1RM
MetCon 20 min AMRAP
-run 400m
-10 pull-up
-10 ring dip
Friday
Warm-up Clean & Jerk review

50 double under

Skill review as needed
Strength Strict Press
-3 sets of 10 reps @ 65% 1RM
MetCon “Grace”
30 clean & jerk for time (135/95#)

[rest 3 min]

“Grace Lite”
30 clean & jerk for time (95/65#)

[rest 2 min]

“Mini-Grace”
30 clean & jerk for time (65/45#)

Saturday
Warm-up Hold each static hold in MetCon for 20 seconds

…then…

10 reps of each movement in MetCon

Skill review as needed
Strength Back Squat
-3 sets of 10 reps @ 65% 1RM
MetCon For time
-1 min plank
-1 min flexed arm hang
-1 min 1 min push-up hold (bottom; chest up)
-1 min squat hold (bottom)
-40 sit-up
-40 pull-up
-40 push-up
-40 air squat
-20 toes to bar
-20 chest to bar pull-up
-20 handstand push-up
-20 front squat (95/65#)