WOW – Workouts of the Week

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WOD for Monday, 9/14/20:

Strength/Skill:
3 rounds
Downward Dog Push-Ups, 15 reps
Rest 1 minute
Goblet Lunges, 10/10 reps
Rest 1 minute
 
Met-con:
Partner WOD
One Teammate Sprint Rows 250 or runs 200 (or 10, 10 meter shuttles) while the other Teammate is in the
following static hold positions:
1. Bottom of Squat
2. Handstand hold
3. Table Top Hold
4. Hollow Hold
5. Plank Hold
Alternate rowing and static position every 250m
Go through the list as far or as many times through, with a cutoff of 15 min. Record Distance/Rounds completed
 
WOD for Tuesday, 9/15/20:
 
Strength/Skill
Clean 10 minute EMOM:
Power Clean
Hang Power Clean
Hang Clean
2 Push Jerks
 
Met-con:
400m run or 1 minute out/back, 20, 10 meter shuttles or 500 meter row
10-8-6-4-2 Snatch L/R
400m run
10-8-6-4-2 Clean & Press L/R
400m run
10-8-6-4-2 Thruster L/R
400m run

WOD for Wednesday, 9/16/20:
 
Strength/Skill
3 rounds:
Deadlift – 5 reps

Dips, 15 reps
Rest 1-2 minutes

Met-con:
5 min AMRAP
10 In & Out Squats
10 Sit-Ups
1 minute Rest
5 minute AMRAP:
5 Hand Release Push-Ups
20 Russian Twists
—1 minute rest—
3 minutes:
Max Burpees
 
WOD for Thursday, 9/17/20:

Strength/Skill

3 rounds:
Wall Sit, 90 seconds – try holding something to make it weighted.
Rest 1 minute.
Handstand hold, 1 minute

Met-Con:

4 – 4 minute rounds of (16 minutes) –
500m Row or 400 meter run or 1 minute out/back or 20, 10 meter shuttle runs
20 Alternating OH Lunges
Max slam balls or ground to overhead in remaining time

WOD for Friday, 9/18/20:

Strength/Skill

Snatch 10 minute EMOM:
Snatch Complex – use a barbell, PVC, broom handle, mop handle. Can also use a DB or KB if you have it.
2 Power Snatch
2 Hang Power snatch
1 Hang Snatch
1 Snatch

Met-Con:

AMRAP 15:
3 Air Squat, 3 Toes To Bar, 3 Power Cleans
6 Air Squat, 6 Toes To Bar, 6 Power Cleans
9 Air Squat, 9 Toes To Bar, 9 Power Cleans
*Run 100 meters after each round

WOD for Saturday, 9/19/20:

Strength/Skill

3 Rounds:
Goblet Pause Squats, 3×5 (5 second pause)
Rest 1 minute
Side Plank hold, 45 seconds per side
Rest 1 minute

Met-con:

10-9-8-7-6-5-4-3-2-1 reps of:
Shoulder press
Toes-to-Bar
200 meter run

WOD for Sunday, 9/20/20:

Strength:

3 rounds:

8, 3-second negative push up, explode out of the bottom (go down slow & pop up)
Pike Compression, 12 rep
s

Met-con:

AMRAP 15
6 Inchworms
12 Kettlebell Swings
200m Run/250 Row/:30 seconds out/back or 10, 10 meter shuttle runs