Complex, OTM, & RFT

Wednesday’s WOD

1. Snatch Complex

  • 5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS – pick a weight you can do with no misses.

4.  Gymnastic Skills

OTM x 12

  • Odd:  3 Muscle ups + 6 HSPU
  • Even: Max effort L-sit

5.  Metcon

3 RFT:

  • 500m Row
  • 12 Burpees
  • 21 Box Jumps, 24/20″

Hot Shots 19

Monday’s WOD

1. Oly Pause Squats

  • 6 x 2 Back Squats with 3-5 second pause at the bottom of each Rep.

2.  Metcon
“Hot Shots 19″

6 RFT:

  • 30 Squats
  • 19 Power Cleans, 60/40
  • 7 Strict Pull ups
  • 400 m Run

Snake Bite

Friday’s WOD

1.  Metcon

“Snake Bite” 21-15-9:

  • Squat Snatch, 50/30
  • C2B Pull ups

2. Mobility

Shoulder

  • 20 x Pass through (10 back and forward 5 each side)
  • 30 x Bend Pull Apart
  • 40 x Bottom Squat Back Press
  • 20 x Arm circles (10 back 10 forward)

Hips, Quads, Hams, and Calf

2x

  • 20 sec each side Quads stretch
  • 20 sec each side Big step knee on the ground hands up
  • 20 sec Bottom squat push knees out with forearm
  • 20 sec calf stretch

20 x Goblet squat (slow)

Lower back stretch

Roller work

I’m prescribing the minimum mobility work, feel free to add extra mobility work/stretches.

Sugar Daddy

Wednesday’s WOD

1. Skill

  • 15min chose any skill

2. Front Squat

  • 2×2 at 90%

3.  Metcon

“Sugar Daddy”  21-15-9

  • Deads, 100/80
  • 400m Run after each set of deads.

Black & Blue

Tuesday’s WOD

1. Clean and Jerk

  • 3×1 across at 90%

2. Back Squat

  • 2×2 at 90%

3.  Metcon

“Black & Blue”

5 RFT:

  • 10 Power Cleans, 50/30
  • 10 Burpees

Ultimate Warrior

Monday’s WOD

1. Squat Snatch

  • 7×1 across at 50%
  • 5×1 across at 70%
  • 3×1 across at 90%

2.  Metcon

“Ultimate Warrior”

21-15-9

  • Thrusters, 50/30
  • Bar Muscle ups

Nutts

Saturday’s WOD

1.    Metcon

“Nutts”

  • 10 HSPU
  • 15 Deads, 250/175
  • 25 Box Jumps, 30/24
  • 50 Pull ups
  • 100 Wall Balls, 20/14
  • 200 Double Unders
  • 400m Run with Plate, 45/25

Max

Friday’s WOD

1. Max Lunges 60/40

  • 3 attempts

2.  Metcon

4RFT:

  • Max reps of Strict HSPU
  • Max reps of Muscle ups
  • Max reps of TTB

This is for time and max reps. Don’t stress too much about either number – focus on the stimulus, not the score.