WODs 6/10/19-6/14/19

Posted by & filed under Uncategorized.

Monday


“”The Ultimate Warrior””
6rds
6 Power cleans 155/105
8 C2B Pullups
10/6 Cal bike/Row
Lots of arms in today’s wod.  We are pulling in every plane of the shoulder.  Focus on consistency of effort.  We want the cleans unbroken for atleast 3 rds.  See what pace you can hold on the rower and go right into the cleans.
Tuesday
10 Goblet squat AHAP+8/8 Bulgarian split squatx3
“”Jelly Belly””
3rds
400m run
20 KBS 53/35
10/10 KB PP 53/35
20 Abmat situps
Challenge yourselves on the goblet squats and BSS.  These movements are tough but have a big payoff in posterior chain development.   Attack the 400’s on this wod..   You may break the reps up on the push press if needed.  We want you moving at 85% or better the whole time.
Wednesday
“”Red Baron””
DU 100-80-60-40-20
Deadlift 10-8-6-4-2(185/125, 225/155, 275/185, 315/205, 335, 215)
1 rope climb/rd
If these weights are too heavy, pick different ones.  Don’t go more than 90% of your 1rm for the set of 2.  Leaving a little in the tank on lifts keeps you healthy so you can train hard tomorrow.
Thursday
“””Fancy Pants””
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
Scale the weights so you can do the sets or 21 in no more than 2 sets.  We want a fast pace the whole time.  It should be scale so that you can run hard.  Think about what pace you want to hold on run and try hang on.
Friday
“””Saved by the Bell””
18 min AMRAP
4 Muscle ups
8(4/4) Step ups 1×50/35 24/20
12/9 Cal bike/Row
AMRAPs in this fashion allow us multiple chances to get muscle ups.  We can scale the reps if needed.  If 4 muscles are no problem, then I want you to attack the bike row!  See what pace you can hold and still do the MU.