Block 5 / Week 13 of 13 Nov 25 – Dec 1

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Weekly priorities

Weekly framework are 2 tracks. No more make up days.

Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2

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

Priority #1
Monday

Warm Up

1) Your choice – 3 min
2) Squat Seq + Short Shoulder Seq

WOD
Block 5/week 13 of 13 (testing-track this)

A. Front Squat: find your 1RM
B. Push Press: find your 3RM
C. Wtd Chin-Up: find your 1RM
-OR-
C. Find out where you currently are on the Pull progression

Com WOD
none, 100% effort into testing

Recovery
none today

Priority #2
Tuesday

Warm Up

1) Row or Run easy 5 min
2) Locomotion work (instructor’s choice)

WOD
Make up Monday, or

Aerobic Power

Teams of 2, 7 rounds each:
Row 500m
rest as your partner goes

Recovery
4 min-
Spinal Rocks
Shinbox Switches

Priority #1
Wednesday

Warm Up

1) Run Seq
2) Shoulder Seq
3) 3 rounds warmup @easy pace:
Jog/Run 200m
9 Squats
7 Situps
5 Pushups

Competition Pre:
Power Clean – light skill work

WOD
Testing (track SP & Baseline)

A. Side Plank test: 1 x max/side; rest 3 min b/t sides
+
“Baseline”, 1 round, all out:
Run 400m
40 Squats
30 Situps
20 Pushups
10 Pullups
+
3 rounds:
Strict Ring or Bar Rows x 4-6 @2010, rest 60 sec
notes-adjust rings/feet to make this tough.
Handstand Holds x 15-45* sec; rest 60 sec
*pick based on ability

Recovery
5 min-
Death Stretch focus

Priority #1
Thursday

WOD
Thanksgiving, TBA

Priority #2
Friday

Warm Up

1) Your choice – 4 min
2) Foam Roll work, T-Spine focus
3) Shoulder Seq
4) Kipping mechanics

WOD
Testing (track this)

“Lynne” (mod)
5 rounds for reps:
Bench Press @70%1RM
rest 2-3 min
Kipping Pullups
rest 2-3 min

Comp WOD
do full Lynne – bwt Bench Presses

Recovery
4 min:
Thread the Needle
Prone Scorpion

Optional
Saturday

Warm Up

1) Jump Rope – 3 min
2) Bar complex

WOD
A. Power Snatch: 4 x 1.1; rest 10 sec/1-3 min
+
WOD 11.1 (track this)
AMRAP in 10 min:
15 Power Snatches 75/53lbs
30 Double Unders

Comp WOD
no extra today

Recovery
3 min-
50 steps each – heel, blade, and instep walks

Optional
Sunday

Warm Up

Row 800m with no straps

WOD

Strength
Barbell Complex- 5 Rounds
1 Squat Clean
3 Front squats
2 Split Jerks L/R

Move up in weight in small increments

WOD- For Time
Row 1000m
30 Pull-Ups
Row 750m
20 Pull-Ups
Row 500m
10 Pull-ups
50 Sit-Ups

Great efforts from all this past Sunday! Especially, Christine and Sasha for bacon bragging rights! Meghan gets a shout out though for hand release push-ups throughout the workout!

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