Block 1/1, Week 3/4 August 24 – 31

adminWODs

Weekly Priorities

How to read workouts for this block

How to plan your schedule for the this block

Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2

Monday 1 – Rest – Wednesday 1 – Rest – Friday 2

Priority #1
Monday

New warm up if you are early to class.

none; just begin workout today after setting up (the first round can be lighter on the TGUs)

WOD
Block 1/1, Week 3/4

For 50-55 min @conversational pace (do with a partner or group):
400m partner Med Ball Toss/Run (light ball; 4-10lbs)
30 sec Bar Hang
5/arm Turkish Get-Ups (moderate wt; perfect control)
6 x 15 Double Unders -OR- 250 Single Skips(3-4 belly breaths b/t sets of DUs)
20m Bear Crawl – movement quality focus

Recovery
none today

Priority #2
Tuesday

New warm up if you are early to class.

same as Mon (do the 1st round with the group)

WOD
Make up Mon if you missed it
–OR–
A1. Strict L-Pullups: 5 x accumulate 5 good reps; rest 90 sec
A2. Press: 5 x 5 @31X1, rest 90 sec
notes-build in weight
B. Bkwd Sled Drag: 6 x 20m; rest to full recovery
notes-add as able

Recovery
same as Mon

Priority #1
Wednesday

New warm up if you are early to class.

1) Row, Rope, Ride, or Climb 2 min @moderate pace
Lizard to Long Cossack x 6/side
Row, Rope, Ride, or Climb 2 min @moderate pace
Squat Seq

WOD
A. Front Squat: 4 x 2,2,1,1 @21X1, rest 3 min
notes-build
+
AMRAP in 15 min @tough but sustainable pace*:
5 Thrusters
10 Deadlifts (same wt/bar as for thrusters)
15 Burpees over Bar
Run 200m

*pick a weight that you shouldn’t have to fraction for either thrusters or DL. Stay away from redlining this one!

Recovery
Banded Kneeling Lunge

Priority #1
Thursday

New warm up if you are early to class.

same as Wed

WOD
Make up Wed if you missed it
–OR–
AMRAP in 40 min @easy pace:
Row 1000m
5 x 20 Double Unders (5 breaths rest b/t sets) -OR- 300 Singles
Run 1 mile

Recovery
same as Wed

Priority #2
Friday

New warm up if you are early to class.

1) Shoulder Seq; Jump Rope & Squat b/t drills
2) Bar Complex

WOD
A. @tough effort, but great form:
1-2-3-4-5-4-3-2-1 rep rounds:
Front Squat @82% of Wed’s single
Strict Pullups (Muscle-ups adv; rings or bar)
Power Clean @~75%1RM

*USE ONLY ONE BAR

Recovery
Thread the Needle; Band Scap Retractors

Optional
Saturday

New warm up if you are early to class.

same as Fri

WOD
Make up Fri if you missed it
–OR–
2 rounds:
Run 800m
30 KB Swings 53/36lbs
30 Pullups

Recovery
same as Fri

Optional
Sunday

New warm up if you are early to class.

WOD

Recovery