Blog Search

Weekly WODs: 8/14/17-8/18/17

By: 0

MONDAY

Strength/Accessory:
3-5 sets of barbell holds, 15 seconds at a time, adding weight with each set, then:
3 RFQ:
10 strict leg raises
10 candlesticks

WOD:
21-15-9
Single-arm DB PP (50/35)
Wall balls (20/14)

 

TUESDAY

Accessory:
3 RFQ
Max handstand hold OR max shoulder taps
5 Hollow hold to V-up

WOD:
Partner AMRAP of
10 power cleans
10 burpees
Partners must agree on weight for power cleans

 

WEDNESDAY

Strength:
Clean Complex, 50-60% of max power clean
Deadlift, deadlift to shrug, deadlift to shrug and pull. full power clean
5 sets for quality

WOD:
“Baseline”
1 RFT
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

THURSDAY

Accessory:
Pistol taps, build height each set
4 sets of 5 each leg

WOD:
2, 4, 6, 8… 12-min AMRAP
Box jumps (24″/20″)
R KBS (53/35)

 

FRIDAY

Accessory:
1 RFT & Quality
Max hollow hold
Max superman hold
Max plank hold (arms extended)

WOD:
“Half-Dottir”
100 DUs (200 SU)
50 alternating DB squat snatches (35/20)
100 DUs