Weekly WOD Review 4/5/21

MONDAY
A.) 10-12 Minutes For Quality
Split Jerk/Push Jerk/Push Press
2-2-2-2-2
*Can be done from RACK or clean if desired

B.)
“Matrix Reloaded”
12e Alt DB Snatches 45/25, 50/35, or 12 Power Snatches 75/55-96/65
12 Burpees or Down-ups
20 DU (ADV: 30)
9e
9
20 DU (ADV: 30)
6
6
20 DU (ADV: 30)
*Cash out: 2k Row or 1 Mile Run or 5k/4k Bike

Beef/Bison
9 Power Snatches 115/75
9 Bar Facing Burpees
50 DU
7 Bison 135/95
7
50 DU
5 Bison 155/105
5
50 DU
*Cash out: 2k Row or 1 Mile Run or 5k/4k Bike

TUESDAY

*ADV+Beef Flip Row/Run and the Bike
4 Rounds
400m Row or Run
15 Wall Balls (ADV: 20) (Beef: 25)
10 Pullups (ADV: C2B) (Beef: 6/4 Bar or 4/2 Ring Muscle Ups) (Bison: 8 Bar or Ring Muscle Ups)
15/12 Cal Bike or Ski (ADV: 15mf) (Beef: 20mf)
-Rest 2 minutes-

WEDNESDAY

w1: 6-6-5-5-5
w2: 5-5-4-4-4
w3: 4-4-3-3-3
w4: 3-3-2-2-1

A.) Back Squat/Front Squat/Overhead Squat
6-6-5-5-5
*Sum of best 5 sets.

B.)
AMRAP in 7 Mintues
3 Pushups (ADV: Ring Pushups or Ring Dips)
3 Cal Any Machine
6
6
9
9
Go back to 3’s

Beef/Bison: As far as possible in 7 minutes ***
3 HSPU or 10ft HSwalk (Bison: Def HSPU or 15ft HS Walk)
3 Cal Any Machine
6
6
9
9
12
12
ETC

THURSDAY

A.)
Every 90 seconds for 15 minutes
2 Squat Clean or Snatches
(ADV: 1 Clean or Snatch Deadlift + 2 Squat Cleans or Snatches)

B.)
“Partner Tobasco”
*Both partners working at a time. One person on machine, one person on “Tobasco”. Each person must do at least 1 minute of work on each section. 6 TOTAL MINUTES. Count 2 scores. one for cals one for tobasco. Or total reps it if that is easier!

6 Minutes
*Max Reps Calories any machine
*Max Rounds “Tobasco”
“Tobasco”
3 Clean and Jerks 95/65, 115/75, 135/95
70m Run

FRIDAY 

“Foo Fighters Ladder”
20 Calories of Choice
20 Situps or Hanging Knee Raises (ADV: 15 T2B) (Beef: 20 T2B)
20 Wall Balls
20 Power Cleans 75/55, 95/65, 115/75, 135/95
20 Down Ups (ADV: Burpees)
400m Run (Beef: 800m)
25 Double Unders (ADV: 50) (Beef: 100)
400m Run (Beef: 800m)
20 Down Ups (ADV: Burpees)
20 Power Cleans 75/55, 95/65, 115/75, 135/95

20 Wall Balls
20 Situps or Hanging Knee Raises (ADV: 15 T2B) (Beef: 20 T2B)
20 Calories of Choice

SATURDAY 

500m Row
140m Farmer Carry 45/25, 50/35, 70/40
—–
5 Rounds
6 Deadlifts 165/115, 205/135, 225/155, 275/185
8 Pullups (ADV: C2B) (Beef: 10 C2B or 4/2 Muscle Ups) (Bison: 6 Muscle Ups)
10 Box Jumps (ADV: 12) (Beef: 15)
200m Run
—–
140m Farmer Carry 45/25, 50/35, 70/40
20/15 Cal Bike or Ski (ADV: 25/20) (Beef: 30) (Bison 40)

SUNDAY 

10-9-8-7-6-5-4-3-2-1
Russian KB Swings 53/35, 70/44, (Beef: American 70/53)
SA DB Thrusters 40-45/20-25, 45-50/-25-30, (Beef: Double DB 50/35)
*10 Situps or 8 HKR after ODD rounds (ADV: 5 T2B) (Beef: 10 T2B)
*200m Row or Run after EVEN rounds

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