WODs for the week of 10-9/ 10/13

WODs for the week of 10-9/ 10-13

Monday-

EMOM for 20 Minutes

Minute 1- 20 Push Ups

Minute 2- Row 200/175

Minute 3- 5-Clean and Jerk 165/115

Minute 4- 40 Double Unders

 

Tuesday-

OHS 10-5-3-1-5-10

Then,

21- Back Squats 135/95

21- Toes 2 Bar

15- Front Squats 135/95

15- Pull Ups

9- OHS 135/95

9- Chest 2 Bar

 

Wednesday-

3 Rounds for time

20- Deadlifts 185/135

20- Wall Balls 20/14

20- Cal row/bike

 

Thursday-

1 mile run

100 Double Unders

800 M Run

75 Double Unders

400 M Run

50 Double Unders

200 M Run

25 Doule Unders

 

Friday-

Snatch warm up for WOD

“Smoke the Tires”

(I wanted to make a cool name)

40- Box Jumps

30- KB Swings 53/35

20- Front Squat 95/65

10- Push Press 95/65

5- Wall Climbs

rest 3 minutes, then use 5 minutes to establish as heavy of Squat Snatch as possible.

 

NINJA

Monday-

EMOM for 20 Minutes

Minute 1- 15 Wall Balls

Minute 2- 15 Push Press

Minute 3- Row 200/175

Minute 4- 15 KB Swings

 

Tuesday-

1000 M Row

100- Air Squats

100- Push Ups

100- Sit Ups

200 Single Unders

 

Wednesday-

5 minute cumulative OH Hold 45/35

5 minute cumulative Plank Hold

5 minute DL Hold 135/95

  • 5 Burpee penalty for every “Break”

 

Thursday-

Same as RX but with Singles

 

Friday-

Warm Up DB Thruster

NINJA “Smoke The Tires”

40- Step Ups

30- KB Swings

20- DB Front Squat

10- DB Push Press

5- Walkouts

rest 3 minutes, Then work your way to heaviest 5 rep DB Thruster as you can.

 

 

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