Sav Week 4

28
Sep

Sav Week 4

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 **