9/25 – 9/30

9/25 – 9/30

Mike Tulimiero| wods| September 24, 2017| 0 Comments

Monday

Core Smash:

4min plank progression – (Front, Right side, Left side, Front)

Conditioning:

50 jumping lunges

50 pull-ups

50 push press

50 burpees

*18min time cap

(Scaled: 2rounds of 25’s)

 Tuesday

Barbell Progression:

3 snatch grip DL + 3 hang snatch

15min for complex

Conditioning:

AMRAP 10:

3 lap run

10 hang power snatch (95/65)

10 overhead squats

*No scaled weights for OHS – if scaling, perform hang power cleans and front squats

Wednesday

Skill/Accessory EMOM:

1) Rope climb (1rep)

2) Rope climb

3) rest

4) HSPU / DB press (6reps)

5) HSPU / DB press (6reps)

6) rest

7) 1 leg box squat (5reps per leg)

8) 1 leg box squat (5reps per leg)

9) rest

*Two consecutive minutes at each station then a minute of rest before moving to the next station

Total of 3x through full cycle

Thursday

Conditioning:

5 500m row repeats, 1min rest between each

Recovery:

15min post WOD mobility challenge

Friday

Gymnastics EMOM 14:

Odd: 5 MU transitions (or ring kip swings)

Even: 5 dips / push-ups

Benchmark:

“Grace” – 30 Clean and jerks (135/95)

Saturday

Hero WOD – “The Seven”

7 RFT

7 HSPU

7 Thrusters (135/95)

7 Knees to Elbows

7 DL (245/165)

7 Burpees

7 KBS

7 Pull-ups

*35min Time Cap


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