CRUISE WEEK WODS!!!

MONDAY –

Warm up -25 v-ups

25 russian twist  20/10

100 jump rope

Skillwork – Deadlifts – 2-way x5 (traditional and sumo)

WOD – 30,20,10 each of:

deadlift   135/95

box jumps   24/20

HR push ups

 

TUESDAY –

warm up – 400 meter r/r

10 shoulder taps

2x       10 squats

10 kb swings (russian – eye level)

Skillwork – muscle up practice

WOD – 6 RFT

100 meter sprint

30 single arm kb clean n’press (15 each side)

3 muscle ups  (6 if on rings)

 

WEDNESDAY –   Full range of motion!

warm up – 10 DB clean n’press

100 jump rope

10 DB Clean n’press

WOD – 10min max reps – Thrusters 65/45  (FULL range of motion)

2 burpees EMOM

then : 800 meter r/r

30 Back squats  96/65

(Score- #of thruster reps and time on BS)

 

THURSDAY –

Warm up- 3X

5 strict pullups

1 min plank hold

15 jumping jacks

30 sec side plank hold (both sides)

Skillwork – kipping practice

WOD – 10 Rev wall climbs

20 Pull ups

10 OH squats 95/65

20 GHD

10 Snatches

200 meter run

 

FRIDAY –   PYRAMID

Warm up – 800 meter run

Stretch out

Skill work – PVC squat clean practice (smooth- 1 motion)

WOD – 10-9-8-7-6-5-4-3-2-1 of each:

HR push ups

squat cleans – 115/65

1-2-3-4-5-6-7-8-9-10

 

 

 

 

 

 

 

 

 

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