Weekly WOD Post 3/1/21

Monday 

 

Complete the reps in any order/structure 
2000m of running or 2500/2000m of rowing (Adv Run 2400m or 3000/2400m rowing)
60 Front Squats 75/55 (95/65) (Beef 80 @ 115/75) (Bison 135/95)
60 Power Cleans 75/55 (95/65) (Beef 80 @ 115/75) (Bison 135/95)
60 sit ups, tuck ups, v-ups (Adv 40 Toes to bar) (Beef 60 T2B)

 

 
Tuesday 

 

20 Minute ascending amrep 
8 Down ups (adv Burpee)
12 Russian Kb Swings 53/35 (Adv 70/44) (Beef american swings)
15/12 Cal Row (20/15) or AB 10/6 Cal (12/8)
10 Down ups (Adv Burpee)
14 Russian Kb Swings 53/35 (Adv 70/44) (Beef american swings)
15/12 Cal Row (20/15) or AB 10/6 Cal (12/8)
12 Down ups
16 Russian Kb Swings 53/35
15/12 Cal Row (20/15) or AB 10/6 Cal (12/8)
14 Down ups
18 Russian Kb Swings 53/35
15/12 Cal Row (20/15) or AB 10/6 Cal (12/8)
…….

 

 
Wednesday 

 

A.) Back Squat/ Front Squat/ Deadlift
3-3-3-3-3

 

Adv
1-1-1-1-1

 

B.) 9 Minute amrap
9 Thrusters 75/55 (95/65)
8 Box Jumps or 10 Double unders (20) (35)
Bison Open 17.5 Version 
10 Rounds 
9 Thrusters 95/65
35 Double unders
*15 minute time cap*

 

 
 
 
 
Thursday 

 

20 Minute alternating EMOM 
-Max cals any machine
-Lower body or Core isometric hold
-Max Dumbbell sntach 45/2 50/35 (Alt 50/35) or Kb snatch 35/26 44/35 53/35
-70m Odd Object carry (D ball/yoke/Farmer)

 

Lower body iso options
-Wall sit (weighted)
-Glute bridge isometric hold

 

Core isometric options
-Forearm plank (weighted)
-Hollow hold (weighted)

 

 
Friday 

 

Every :90s for 15 Minutes
2 Cleans or Snatches

 

Adv 1 clean or snatch

 

“Where my Wallballers at?”
7 Minute clock 
403m Med ball carry
-Max rep wall Balls-
200m run
*Must complete last run before 7 minute clock*

 

 
Saturday 

 

 
4 rounds 
403m run or 500/400m row or 20/16 cal AB
16 Single Dumbbell step ups 45/25 (50/35)
8 Pull ups or 12 Sit ups (Adv 12 Pull up or 8 C2B) (12 C2B or 5/3 BMU) (8 BMU)
200m run or 250/200m row or 12/8 Cal AB (Adv 403m run or 500/400m row or 20/16 cal AB)
-:90s rest between rounds-

 

 
 
 
Sunday 
 

 

60/40 Cal row Buy in (adv 80/60) or 40/32 Cal AB (50/38)

 

6 rounds 
6 Shoulder to overhead 75/55 (95/65 (115/75) (135/95)
8 Hang power cleans 75/55 (95/65 (115/75) (135/95)
8 Box Jump overs (10) (12)

 

60/40 Cal row cash out (adv 80/60) or 40/32 Cal AB (50/38)

 

*Starting at 0 and every :90s after perform 4 air squats (Adv jumping air squat)*

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