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WEEK of WOD's 9.17.18 -9.22.18

MONDAY, SEPT 17th

A. 15:00-30:00

Handstand Strength/ Skill Practice:

With Teams of 3, rotate turns working through each drill for 3 sets...

- Handstand Kick Ups to Wall x 20 sec (Scaled off Box)

-Piked Wall Facing Handstand Hold x 30 sec

Handstand Push-Up Negatives x 5 reps @ 30A1

*Should take approx 5 minutes per round for all 3 athletes to rotate through, resting while partner works

B. 35:00-50:00

Three rounds for time of:

500/400 Meter Row

20 Mixed Carry Box Step (20", box, AHAP, 10 reps then switch carry style)

15 Strict Handstand Push-Ups

Scale to: 300m Row/ Box Step Ups FC Style/ 10 Pike Box Pushups or DB L Seated Presses

Goal Time: 12-15 minutes

15min TIME CAP

C. 52:00-60:00

Single Lax Ball Hor In Rig 1min R side/ 1min L side

Plank Hold (off hands) x 30 sec

Hollow Hold x 30 sec

Side Plank x 30 sec R/ L

Single Lax Ball Hor In Rig 1min R side/ 1min L side

Repeat Holds again

TUESDAY, SEPT 18th

A. 12:00-36:00

Every 90 seconds for 6 minutes (4 sets):

High Hang Snatch x 3 rep @ 55-65%

Followed by…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 2 rep @ 65-75%

Followed by…

Every 90 seconds for 6 minutes (4 sets):

3-Position Snatch @ 75-80%

(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 90 seconds for 6 minutes (4 sets):

Snatch x 1 rep @ 85-90%

B. 40:00-52:00

For Time:

45 Lateral Burpees over Barbell

30 Assault Bike Cals

15 D-Ball over Shoulder (150/100lbs)

Scale to: 30 Bur/ 20 Cals/ 10 D-Ball

Goal Time: 10-12 minutes

12min TIME CAP

C. 55:00-60:00

Foam Roll Thoracic Spine/ Low Back 4min

WEDNESDAY, SEPT 19th

A. 15:00-40:00

Every 5 minutes, for 25 minutes (5 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)

Scale to: 5/10/15/20 reps OR 3/6/9/12 reps

Goal Time: 3 minutes (TIME CAP 3.5minutes)

B. 45:00-60:00

3 Sets of:

Jog 200-300m

Durante Core Cycle

Bulgarian Split Squat (foot off bench) x 6 reps @ 31X1

THURSDAY, SEPT 20th

A. 12:00-20:00

Every 2 minutes, for 8 minutes (4 sets) of:

Station 1 – Hollow Body Sit Up to L-Sit on KB x 8 reps

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

B. 30:00-40:00

Five rounds for time of:

3 Power Cleans (155/105 lbs)

6 Front Squats (155/105 lbs)

12 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Scale to: By Load Only

Goal Time: 7-10 minutes

10min TIME CAP

C. 45:00-60:00

Overhead Plate Carry 100m

Dragonflies x 10

Farmers Carry 100m

Lalanne Pushups x 10

FRIDAY, SEPT 21st

A. 15:00-20:00

Double Under Skill Practice:

5 Minute Flight Simulator

5-10-15-20-25 reps, if you miss, restart at 5 reps

How far can you get in 5 minutes?

B. 25:00-33:00

With partner, complete four rounds for time, alternating rounds of:

15 Deadlifts (225/155 lbs)

50 Double-Unders (100 SU)

Scale to: 10 DL/25 DU (50SU)

Goal Time: 1min per interval, 8 minutes total

C. 40:00-60:00

Three sets of:

Bike 10 Cals Easy

Barbell Glute Bridges x 6-8 reps @ 20X1

Row 10 Cals Easy

Side Plank x 45 seconds each side

Straight Leg Bottom Balance x 30 seconds

SATURDAY, SEPT 22nd

A.

Complete three rounds for time of:

300/250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)

20 Squat + Box Step Up with KB/DB Goblet Hold (20″)

20 DB Weighted Ab Mat Sit-ups

6 Turkish Get Ups (3 each side)