WODS Jan 4 – 10

adminWODs

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
Hanging Shoulder Circles, 10/10
Ido Squat Seq
Barbell Warmup, Clean

WOD

A: Hand Power Clean, 20′ To find Heavy Single (inexperienced lifters) / 1RM (experienced lifters). If you are new to lifting, take this time as 20′ of skill buidling work, and work towards a heavy single with competency. If you are experienced (know how to catch a clean / front rack), go for 1RM.
Rest 10′.
B: Front Squat, 20′ to find Heavy Triple / 3RM

Recovery
Cherry Pickers 10/10
Walking Sampson Lunge, 10/10
Cossack Flow to Bridge, 5/5

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

Warm Up
Cat/Cow 5-10
Hanging Shoulder Circles, 10/10
Ido Squat Seq
Barbell Warmup, Clean

WOD

Monday, or:
21-15-9-15-21 For Time
KB Swing, 1/4 BW
Burpees

Recovery
Cherry Pickers 10/10
Walking Sampson Lunge, 10/10
Cossack Flow to Bridge, 5/5

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

Warm Up
Cat/Cow 5-10
Hanging Shoulder Circles, 10/10
Arch Hang, 5
Ab Tension Inchworm, 10
Sampson Lunge, 10/10

WOD

A: 10′ Rowing form / Sprint start review
B: Row 1000m @ RPE 6-7
C: 60″” Row for Meters.
D: 2-3 rounds easy pace, 10′ Time Cap
1/2 Kneeling Plate Halo, 10/10
PVC Widestance Standing Good Morning, 10
100 Single unders

Recovery
Cherry Pickers 10/10
Walking Sampson Lunge, 10/10
Cossack Flow to Bridge, 5/5

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

Warm Up
Cat/Cow 5-10
Hanging Shoulder Circles, 10/10
Arch Hang, 5
Ab Tension Inchworm, 10
Sampson Lunge, 10/10

WOD

Wednesday, Or
5 rounds for time, 25′ timecap
15 Wallballs, 20/14#
15 Knees to Elbows

Recovery
Cherry Pickers 10/10
Walking Sampson Lunge, 10/10
Cossack Flow to Bridge, 5/5

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

Warm Up
Leg/Arm Windmill x5/5
Cat/Cow x6-10
Front Plank 60″
Side Plank 45″/45″

2x
Backwards Bear Crawl 10m
Reverse Inchworm 10m
5 Pushups
Lateral Bear Crawl 10m/10m
10 Squats
5/5 Hanging Shoulder Circle
5 Arch Hang

WOD

25′ AMRAP
5/5 Medball Getups, 20/14# 14in diameter (do not count rep if dropped ball)
20 Unbroken Wallballs, 20/14#
10/10 Split Stance Chest Pass to Wall, 20/14# (1 Bounce rebound)

Recovery
Cherry Pickers 10/10
Walking Sampson Lunge, 10/10
Cossack Flow to Bridge, 5/5

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

Warm Up
Instep Mountain Climbers x 5RL
Lateral Band Walks x 10RL
Overhead Band Pull Aparts x 10
x 5 minutes
+
Running Drill variations (high knees, butt kickers, carioca, etc) x 5 minutes
+
Blue: Get started
Green: 5 Wall Ball/5 Double-under/5 Burpee x 2 sets

WOD

Blue
A. Press – heavy 5 in 12 minutes
B. Back Squat – heavy 5 in 12 minutes

Green (solo option)
For time:
Run 400 meters
35 Wall Ball
Run 400 meters
70 Double-unders
Run 400 meters
35 Burpees

Green (partner option)
For reps (try to beat your partner):
Partner A – Run 400 meters
Partner B – Max reps Wall Ball
Then, switch.
+
Partner A – Run 400 meters
Partner B – Max reps Double-unders
Then, switch.
+
Partner A – Run 400 meters
Partner B – Max reps Burpees
Then, switch.

Green may row instead if it is freezing out!

Recovery
Couch Stretch x 1 min per position per leg

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

Warm Up

WOD

Recovery