July 29 – Aug 4 Block 4 / Week 14 of 17

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Weekly priorities

Monday – #1,
Friday – #1,
Wednesday – #2,
Tuesday – #3 or Make Up.
Thursday – Make up
Sat & Sunday – Optional

Priority #1
Monday

Warm Up

1) Your choice -3 min
2) Squat Seq
+
Glute bridge – 10 slow w/3 sec holds

Competition Pre:
1-5 HSPU EMOM for 10 min
(pick a goal based on ability)

WOD
Block 4/week 14 of 17

Movement of the week: Club Side Semi Swings

Strength, Cardiac Power
A. Back Squat: build to a heavy single, then
3 x 3, starting @70%of your best single & building, then
2 x 5 explosive reps @50% of the heavy single
+
2 min AMRAP @100%:
8 Deadlifts 115/75lbs
4 Lateral Barbell Burpees
rest 1 min
2 min AMRAP @100%:
8 KB Swings 53/36lbs
8 DB Thrusters 30/20lbs
rest 5 min
x 2 (repeat the 2 amraps a second time)

Competition Post:
Airdyne 10 min @Z1
every 3 min, dismount and do 10-15 sec L-Sit
(floor preferred)

Recovery
Easy Run to recover ~800m

Priority #3
Tuesday

Warm Up

1) Run Seq

Competition Pre:
One Arm DB Snatch: 4 x 4,3,2,1/arm
notes-4 sets, build in weight.

WOD
Aerobic Power

Run 1 mile for time, hadicapped from your finish time from last week.
–rest 5 min–
20 unbroken Double Unders x 3 (60 total, you must pause at each 20)
Run 100m
3 Rope Climbs
Run 100m
40 Squats
Run 100m
30 One Arm DB Snatches, alt’ng 55/30lbs
Run 100m

Competition Post:
Strict Ring Support: accumulate 150 sec of perfect form
notes-shoulders back/down, chest up, arms straight, rings turned out 45 degrees or more.

Recovery
3 x 20 Toe Raises on Wall
50 steps Blade and Instep Walks
+
Squat Seq, slowly for movement quality

Priority #2
Wednesday

Warm Up

1) Your choice – 4 min
2) Skill practice

Competition WOD
Add this to your task list; do first:
30 Muscle Ups for time.

Stay late if needed to complete the list of tasks.

WOD
Skill, Strength Endurance

A. Clubbell Side Semi practice
+
Complete the following tasks in any order w/partner:
50/side Clubbell Side Semis
400m Farmer’s Carry – 70/53lbs
25 Barrier Burpees or Vaults
30-50 GHD Situps (pick based on ability)

Recovery
Squat Seq, slowly for movement quality

Make up day
May 9 – Thursday

Do whatever workout is next for you according to the week’s priorities.

Priority #1
Friday

Warm Up

1) Your choice – 5 min
2) Squat seq

Competition Pre:
Front Squat: build to a heavy double

WOD
Aerobic Power/Strength Endurance

For time:
20 Front Squats 205/135lbs
30 Box Jumps 30/24″” (step down!)
40 KB Swings 53/36lbs
50 Wallballs 20/14lbs

Competition Post
3 sets for quality:
Handstand Walk 10m (or do wall runs)
Pull to Inverted on Rings x 2-4 (try for full control)
Romanian DL x 4-6 @4110

Recovery
5 min:
1 min cont. Elevated Scorpions
1 min cont. Cossack Squat Switches to Standing
x 2

Optional
Saturday

TBD, Games WOD

Optional
Sunday

Warm Up

Row no straps 3min
Squat Sequence

WOD

EMOM 12 min (scale for ability to choose movement)
Evens- 3 strict HSPUs / 5 Dips / 5 HR Push-Ups
Odds- 3 challenging box jumps and 2 heavy Deadlifts

Partner or Team WOD-

5 Rounds
Zerker Barbell Carries 20m approx, weights vary
Partner completes Burpees during carry
Score is total burpees completed

Recovery

Scorpions 5/5
Spinal Rocks
Down Dog to Cobra
Foam Roll

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