WOW – Workouts of the Week

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WOD for Monday, 8/3/20:

Strength/Skill
 3 rounds:
Goblet Lunges, 15 reps per leg – hold something at shoulders, barbell, KB, DB, detergent, etc…
Rest 1 minute
Alternating V-Ups, 20 reps
Rest 1 minute
 
Met-con:
For 3 cycles: AMRAP in 5 mins of:
20 Kettlebell Swing (American)s,
Run, 400 m 
20 Double Unders 
Rest 1 min between each cycle. For each cycle pick up where you left off
 
WOD for Tuesday, 8/4/20:
 
Strength/Skill
Bear-ish Complex: 5×3
1 Bear-ish Complex = 1 power cleans, 2 front squats, 3 shoulder to overhead
 
Met-con:
For Time
**Start with a 100 meter run.
1 Burpee
2 Jumping Squats
3 HR Push-ups
4 Pull-ups or Reverse Plank Lifts
5 Thrusters 
6 Toes to Bar
7 Tuck Jumps
8 Lunges (1=L&R)
9 Lateral Hops over object
10 Sit-ups
11 Flutter Kicks (1=L&R)
12 Mountain Climbers (R+L=1)
 
WOD for Wednesday, 8/5/20:
 
Strength/Skill
3 rounds:
15/15 Bulgarian Split Squats p/leg 
Handstand hold, 1 minute

Met-con:
10,9,8,7,6,5,4,3,2,1
Russian KB Swings
1,2,3,4,5,6,7,8,9,10
Box Jumps
 
WOD for Thursday, 8/6/20:

Strength/Skill

 3 Rounds
12, 3-second negative push up, explode out of the bottom (go down slow & pop up)
Wall Sit, 75 seconds

Met-Con:

3 Rounds For Time:
20 Power Cleans
40 Abmat Sit Ups
Immediately After The Three Rounds…
500 Meter Row
Score: Time it takes to complete all three rounds plus the 500 meter row
You can also run 400 meters or 1 minute out/back or 20, 10 meter shuttle runs

WOD for Friday, 8/7/20:

Strength/Skill

Snatch 10 minute EMOM:
Snatch Complex – 
2 Power Snatch
2 Hang Power Snatch
1 Hang Snatch
1 Snatch

Met-Con:

AMRAP 15 minutes of:
6 Burpee Broad Jumps
12 Slam Ball
18 Double Unders

WOD for Saturday, 8/8/20:

Strength/Skill

3 Rounds
Push Press, 5 reps 
Pike Compression, 15 reps

Met-con:

4, 1 minute max 10, meter shuttle runs. Rest 1 minute after each shuttle run
then:
30-20-10
Pistols, reps are split evenly on each side
Push-Ups
Bicycle Crunches (R+L=1)
Row 500 meters or Run 400 meters between rounds 

WOD for Sunday, 8/9/20:

Strength:

3 rounds:
Single Leg Deadlift, 12 reps per leg 
Table Top Swings, 12 reps

Met-con:

3 rounds for time of:
25 Double Unders 
20 Russian Twists (R+L=1)
15 Plank Jacks
10 In & Out Squats
5 Handstand Push Ups