WOD 11.5.2020
Warmup
Lunge with rotation x 12 per side slowly (take your time here)
Front rack rotations x 20
Zombie squat x 15
Add moderate weight, then:
8 Hang high pulls
8 Hang muscle cleans
8 Front squats
Add more weight:
5 Hang power cleans
8 Front squats
Start 10min clock to find 5RM and go.
A
Front squat
In 10min, build up to a heavy 5RM. Weight taken from floor.
B
Double unders
3-5min practice and warm up
C
MetCon
12min AMRAP:
3 Hang power cleans
5 Front squats
50 Double unders / 100 Singles
Rx: 60% of A
WOD 12.5.2020
Warmup
2min light cardio
Banded bent over row x 20
Banded good morning x 20
Prisoner squat x 20
Banded curls x 20
With DBs:
10 squats
10 push presses
10 thrusters
10 deadlifts
10 curls
Set up and go.
A
MetCon
4 Rounds for max reps:
30sec max calorie bike/row
30sec rest
30sec max reps DB thrusters (medium form-control weight per hand)
30sec rest
30sec max reps DB muscle cleans (medium form-control weight per hand)
30sec rest
Score is all reps + all calories
WOD 13.5.2020
Warmup
With an empty barbell:
20 Good mornings
20 Romanian deadlifts
20 Bent over rows
20 Deadlifts
20 Curls
Rest as needed between exercises.
Build up bent over row weight and start!
A
Bent over row
3 x 12 @ RPE 7.5
B
Deadlift
3 x 6 @ RPE 7.5
We know you missed the weights but don’t be a hero, this is the first time in months you get to lift heavy. Technique first, then weight. Always.
Only your deadlift score gets recorded in the app.
WOD 14.5.2020
Warmup
Prone swimmers x 15 (slowly)
Push up to pike x 15
Sphinx push up x 15
3 Sets of:
20sec high knee running
20sec butt kicks
Build up press weight and go!
A
Strict press
3 x 8 @ RPE 7
B
MetCon
2 Rounds for time:
700m run
20 Shoulder to overhead (challenging weight but NO DROPPING!)
WOD 15.5.2020
Warmup
Lunge with rotation x 8 per side
Hollow rocks x 20
Prisoner squat x 20
Double DB bent over row x 20
Double DB front squat x 15
With a sandbag:
10 Deadlift
8 Clean onto lap
5 Clean onto lap, then hug and stand up
5 Squats
Practice renegade row and get ready.
A
MetCon
Every 90sec for 6 rounds:
10 Sandbag squats (very heavy)
20 Renegade rows (also very heavy)
The faster you move, the more you get to rest. Very heavy means extremely difficult to pick and move, NOT something that’s just unpleasant. Welcome back and embrace the suck.
WOD 16.5.2020
Warmup
With a barbell:
Curl x 20
Press x 20
Calf raise with bar on back x 20
Push press from behind neck x 10
Back squat x 20
Power/split jerk x 10
Bent over row x 20
2min easy cardio, then build up bent over row weight and start.
A
Bent over row
3 x 12 @ RPE 7.5
If you did WOD 13.5.2020, do today with more weight.
B
MetCon
In 1min:
12 Shoulder to overhead (heavy weight, but unbroken and no dropping the bar)
Max calorie bike/row
Rest 1min
Do 4 sets
WOD 17.5.2020
Warmup
With a barbell:
20 Good mornings
20 Behind neck push press
20 Romanian deadlifts
10 Hang power cleans
10 Front squats
10 Push press
Add more weight, then:
5 Romanian deadlifts
8 Touch and go conventional deadlifts
Build up deadlift weight and go.
A
Deadlift
5 x 6 @ RPE 7.5
If you did the WOD of 13.5.2020, do more weight today.
B
MetCon
1min max effort thrusters (30/20kg)
30sec rest
1min max effort barbell ab rollout (scaling is hollow rock)
30sec rest
1min max effort hang power snatches (30/20kg – scaling is hang power cleans)
Rest 30sec
2 Rounds!
Only deadlift weight is recorded in the app.
