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WEEKLY WOD's

Weekly skill-Handstand to HSPU

Post strength weights not WOD time

Monday

Strength

3 x 10 Front squat

 

WOD

30 20 10

KB swing

Push up

Sit up

 

Strength

5 x 10 Deadlift

 

Tuesday

Strength

7 x 7 Good mornings

 

WOD

3 rounds of 20

Hamstring curl

OH lunges

Push press

*use same weight plate

 

Strength

5 x 10 Back squat

 

Wednesday

Strength

5 x 10 Press

 

WOD

3 rounds of 10

Pull up

Sit up

Knees to elbows

Push ups

 

Strength

5 x 10 Push press

 

Thursday

Strength

3 x 20 Overhead squat

 

WOD

3 rounds of 20

Wall ball

KB swing

 

Strength

5 x 10 Snatch balance

 

Friday

Strength

3 x 12 SDLHP

 

Interval rowing

5 x 5 500m row (strength between rows)

 

Strength

5 x 5 Hip extension

*w/ weight plate

-Pull up/Muscle up week long skill-

Monday-3/1

WOD I
21 15 9
Burpee bar touches
Air squats

WOD II
30 20 10 (medball choice)
Sit up wall ball (chest pass)
Russian twists

Tuesday

WOD I
3 rounds of 30 (M-65 W-45)
Good mornings
Straight leg deadlift

WOD II
5 rounds of 30
Push ups
Alt. lunge jumps (mod step ups)

Wednesday

WOD I
20 cycles of Tabata*
Ring dips (mod DB press)
Ring rows

WOD II
20 cycles of Tabata*
Wall ball
Hamstring curls

*alternate exercises

Thursday

"Interval Fran"
5 rounds of 2 minutes (1 minute rest between rounds)
21-15-9
Thruster M-95 W-45
Pull ups
*how many times can you complete Fran?

Or

"Super Annie"
50 40 30 20 10 (10 8 6 4 2 for plate pushes)
Double unders (x2 singles)
Plate push

Friday

WOD I
Tabata row 20 cycles
*post meters completed

WOD II
Weighted step ups-Statue of Liberty (big tire)
1000 w/ body weight
600 w/ 20-26lbs
400 w/ 30-35lbs
250 w 40-53lbs
125 w 62-70lbs

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