WODS – Jan 11 – 17

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Weekly Priorities

Monday Block Priority
Tuesday Make Up or Conditioning
Wednesday Block Priority
Thursday Make Up or Conditioning
Friday Block Priority

Monday
General body warm up if you are early to class.

Warm Up
Cat/Cow 5-10
Slow Birddog, 5/5
Inchworm, 10
Walking Overhead Ginga Lunge, 10/10

2x
Wrist Pushups seq against wall
PVC Passthrough 10/10
PVC Halo 10/10
Arm/Shoulder Circles 20/20
Elbow Circles 20/20
PVC Front Squat, 5

WOD

“Single Bound”, Week 2 of 10
Makeup Week 1 Assessment (an day), or
A: Front Squat, 8×3@21×1, R90″, 75% of 3RM.
B: Hang Power Clean, 5×1, R90″, 75% of 1RM
C: Hang Power Clean, 2×10′ EMOM @ 50% 1RM.
D1: GHD Hip Extenstion, 3×8-10@31×1, R30″.
D2: Supine Garhammer Raise, 3×30, R30″.

Recovery
Supine Belly Breathing, 2-3′
Crocodile Breathing, 1-3′
Sidelying Leg/Arm Windmill, 5/5
Banded Lunge Stretch / Death Stretch, 90″ per side

Tuesday
General body warm up if you are early to class.

Warm Up
Cat/Cow 5-10
Slow Birddog, 5/5
Inchworm, 10
Walking Overhead Ginga Lunge, 10/10

2x
Wrist Pushups seq against wall
PVC Passthrough 10/10
PVC Halo 10/10
Arm/Shoulder Circles 20/20
Elbow Circles 20/20
PVC Front Squat, 5

WOD

Monday, or
A: 8′ AMRAP
15 KB Swing 1/4 BW
5 Broad Jump (6′ / 4′) or Box Jump Up (30″ / 24″)

Rest 5′

B: 8′ AMRAP
15 Star Jump to 6″ overhead target
5 Overhead Medball Pass to Wall, single rebound catch, 20#/14#

Rest 5′

C: 8′ AMRAP
5 Burpees
30 Double Unders

Recovery
Supine Belly Breathing, 2-3′
Crocodile Breathing, 1-3′
Sidelying Leg/Arm Windmill, 5/5
Banded Lunge Stretch / Death Stretch, 90″ per side

Wednesday
General body warm up if you are early to class.

Warm Up
Cat/Cow 5-10
Slow Birddog, 5/5
Inchworm, 10
Walking Overhead Ginga Lunge, 10/10
Hanging Shoulder Circles, 10/10
Arch Hang 5

5-10′ Rowing Form review

WOD

A: Row 1000m RPE 7/8 (program single distance)
Rest 2′
B: Row 500m RPE 8/9 (program single distance)
Rest 4′
C: “Tabata” Row for Cal. 8×20″/10″.
D: 2-3 Rounds easy pace, 10′ time cap
3/3 Slamball getups, 15#/8#
10 Prone Weighted PVC Passthrough
10/10 Inchworms

Recovery
Supine Belly Breathing, 2-3′
Crocodile Breathing, 1-3′
Sidelying Leg/Arm Windmill, 5/5
Banded Lunge Stretch / Death Stretch, 90″ per side

Thursday
General body warm up if you are early to class.

Warm Up
Cat/Cow 5-10
Slow Birddog, 5/5
Inchworm, 10
Walking Overhead Ginga Lunge, 10/10
Hanging Shoulder Circles, 10/10
Arch Hang 5

WOD

Wednesday, or
40′ AMRAP @ RPE 7/8
Run 800m
40m Backwards BW Sled Drag
80m 1/2 BW Sandbag carry

Recovery
Supine Belly Breathing, 2-3′
Crocodile Breathing, 1-3′
Sidelying Leg/Arm Windmill, 5/5
Banded Lunge Stretch / Death Stretch, 90″” per side

Friday
General body warm up if you are early to class.

Warm Up
Cat/Cow 5-10
Slow Birddog, 5/5
Inchworm, 10
Walking Overhead Ginga Lunge, 10/10

2x
Wrist Pushups seq against wall
PVC Passthrough 10/10
PVC Halo 10/10
Arm/Shoulder Circles 20/20
Elbow Circles 20/20
Medball Chest Pass to Wall single bounce, 5/5

WOD

A: 4 rounds, RAN, 20′ Timecap
40m LH/HH Prowler Sprint, 95#/65#
5/5 Split Stance Wallballs, 20/14#

B: Run/Jog 800m @ RPE 5/6

C: 3 rounds for time, 10′ Timecap
5/10/15/20 Shuttle Run
20 KB Swing, 1/4 BW
10 Pullups

Recovery
Supine Belly Breathing, 2-3′
Crocodile Breathing, 1-3′
Sidelying Leg/Arm Windmill, 5/5
Banded Lunge Stretch / Death Stretch, 90″ per side

Optional
Saturday
General body warm up if you are early to class.

Warm Up
Push Up to Downward Dog x 5
Groiner x 10
PVC Passthrough x 10
x 5 minutes
+
Sled Relay x 5 minutes
– Add speed as you go.
+
Snatch Grip DL, OHS, Power Snatch tech work

WOD

Blue
A. Snatch Grip Deadlift – build to a heavy, perfect 3 in 12 minutes
B. Overhead Squat – build to a heavy 6 in 12 minutes

Green (Solo or with a partner)
In 8 minutes:
Build to a max Power Snatch (scale = Back Squat)
– If with a partner, you must share a bar, but can each attempt different weights if one of you is stronger.
(Rest 4 minutes)
AMRAP in 8 minutes:
Max reps Power Snatch at 90% of above (scale = Back Squat)
– Use lightest weight from above if with a partner. So if one partner lifted 135#, and the other got 115#, use 90% of 115# as the weight for this section. Must share reps equally.

Recovery
Lying Can Cans x 5RL
Scorpion x 5RL
Cat/Cow x 10
Child’s Pose x 10 breaths

Optional
Sunday
General body warm up if you are early to class.

Warm Up

WOD

Recovery