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Saturday Free Community WOD; 5.18

Pre-WOD Mobility:

Hamstring Flossing on Box (Option 3) (2 mins L/R)

Conditioning:

In Teams of Four

2 Teammates perform 10 Tire Flips (Large/Medium) while the other 2 Teammates hold a barbell overhead in a snatch grip (115/75)

Teammates switch and Repeat

Every Person on the team does 5 Overhead Squats (115/75)

2 Teammates perform 10 Tire Flips (Large/Medium) while the other 2 Teammates hold a barbell in the front rack position (115/75)

Teammates switch and Repeat

Every Person on the team does 10 Front Squats (115/75)

2 Teammates perform 10 Tire Flips (Large/Medium) while the other 2 Teammates hold a barbell at waist level in a snatch grip (115/75)

Teammates switch and Repeat

Every Person on the team does 15 Snatch Grip Deadlifts (115/75)

2 Teammates perform 10 Tire Flips (Large/Medium) while the other 2 Teammates hold a plank on top of the barbell

Teammates switch and Repeat

Every Person on the team does 20 Barbell Pushups

*This workout has a 30 min time cap

Post-WOD Mobility:

Gap and Smash (2 mins L/R)

Friday, 5.17

Row:

25 Min AMRAP

Clean95/65

Push-up

Backsquats 95/65

KB Swings 35/55

Alternate between the movements. For instance do max reps of hang cleans once you break you must run or row 400 meters. Then do max reps push-ups, once you break you must run/row 400 meters. Do this for 25 minutes. Count total reps completed in 25 minutes.

6am/930am/6pm:

Pre-WOD Mobility:

Lateral Hip Opener (2 mins L/R)

Strength/Skill:

Alternating EOMOM for 24 mins

2 Power Cleans @90%1RM Power Clean

10 Deadlifts @same weight

Conditioning:

Run a 400m Sprint for Time

Post-WOD Mobility:

High Glute Smash and Floss (2 mins L/R)

Thursday, 5.16

Pre-WOD Mobility:

Reverse Sleeper Stretch on the Wall (2 mins L/R)

Strength/Skill:

Push Press 8-8-6-6-4-4

Conditioning:

Double Tabata (8 mins)

Alternating each interval of

Wall Walks

Situps

Post-WOD Mobility:

Overhead Tissue Smash-Option 1 (2 mins L/R)

Wednesday, 5.15

Row: 

For time:

Run/row 400 Meters

Then, 7 rounds:

7 KB Swings 55/35

7 Box Jumps 24/20

7 Deadlifts 205/135

7 push ups

7 push press 95/65

7 double unders/21 singles

7 situps

Then, run/row 400 meters 

This workout will be capped at 40 minutes

6am/930am/6pm:

Pre-WOD Mobility:

Banded Hip Single-Leg Squat (2 mins L/R)

Conditioning:

In Teams of Two

10 min AMRAP

20 Prisoner Lunges (95/65)

20 Bar Facing Burpees

200m Farmer’s Carry

Then

Rest 5 mins and Repeat

Post-WOD Mobility:

Barbell Quad Smash (2 mins L/R)

Tuesday, 5.13

Pre-WOD Mobility:

Banded Elbow Distraction (2 mins L/R)

Strength/Skill:

Back Squats 5-3-1-5-3-1

Conditioning:

3 Rounds of

3 min AMRAP

3 Muscle Ups

6 KB Goblet Squats (70/53)

9 Supermen

*Rest 3 mins between rounds

Post-WOD Mobility:

Double Lacrosse Ball Forearm Smash (2 mins L/R)