Hey Everyone the WOD no longer posts here on the bog it has its own page now. You can find it under the classes tab at the top of the page under Daily WOD. The workouts will be posted there at 7pm the night before.
Here is week 4
MON:
WU: 15-12-9
BB Thrusters
Candlestick rocks
**then**
Mobility
SS:
2 RM Hi-Hang Clean
WOD: 2015 TEAM SERIES EVENT 1:
For Time:
100 Double-Unders
50 Calorie Row
25 Step-ups (45#/24”)
Accessory:
3x 2 min ME Wall-Sit
** even if you drop, continue to try until 2 mins are up **
TUES:
WU: CC
STR: 3x 16 Death March (DB) (heavy)
**then**
Find a 3 RM Weighted Pull-Up
**use a partner to set dumbell in feet**
WOD: 9 min AMRAP:
10 Backrack Lunges (115/75) *from floor
20 Push Balls (20/14)
ACC: *not optional*
3 x 10 Kip Swings
5 Skin-the-Cats
WED:
WU: 500m Row, Shoulder stretches/warmups
SK: Handstand Walk Progression
WOD: EMOM 18:
even – 15/13 Cal Row
odd – 30 sec. ME Russian KBS (70/53)
**score is total # reps of rkbs
THURS:
WU: 4 min of DU prac, Shoulder MOB, Hip MOB
SS:
15 min Find a 2 RM Split Jerk
**then**
3 x 3 Back Squat @ 80%
WOD:
1 minute of Power Snatch
rest 30 seconds
1 minute of OHS
rest 30 seconds
1 minute of push jerk
rest 30 seconds
1 minute of deadlift
rest 30 seconds
1 minute of bar over burpees
Men: Barbell @ 115 lb
Women: Barbell @ 75 lb
COOL: Pretzel, Couch, Frog
FRI:
SK: Knees to Elbow Instruction, Pull-up Instruction
WOD: Partner “The Seven”
7 RFT:
7 HSPU
7 Thrusters (135/95)
7 Knees-2-Elbow
7 Deadlifts (245/175)
7 Burpees
7 KBSw (72/53)
7 Pull-ups
COOL: Pigeon, Child’s Pose, Thread the needle
SAT:
20 min AMRAP:
200m Farmer Carry
15 Tire-Flips
30 Med-Ball Cleans (20/14)
200m Med-Ball Run
**scoring: each run is worth 20 pts. ie: half way=10 pts **