Saint City South WOD

Saint City South
November 13 2017 – November 19 2017;


Monday

SCF Base

4 Rounds
5 Back squat
Rest 1 min
10 X- Band walk / side
Rest 1 min

EMOM for 10 mins
3 Position clean

EMOM for 10 mins
3 Position Snatch

EMOM for 15 mins
1st min – 10-20 sec Hanging knee raise
2nd min – 15 Face pulls
3rd min – 15 Hollow rock

SCF Compete

Back squat

6×3

Work to a heavy triple

1 Above the knee hang squat clean + 1 Squat clean

6x Complex

Work to a heavy set

Every 90 sec for 7 sets

1 Snatch pull + 1 Power snatch + 1 Squat snatch @ 75%

EMOM for 15 mins

1st min – 10-20 sec hanging L-sit

2nd min – 15 Face pulls

3rd min – 15 Hollow rock


Tuesday

SCF Compete / Base

In 3 mins
35 KB Swings – 32/24
AMRAP DU / Single unders in remaining time

Rest 3 mins

In 3 mins
35 Wall balls
AMRAP Box jumps in remaining time

Rest 3 mins

In 3 mins
35 Kipping pull ups / 15 Body row + 20 AB mat sit ups
AMRAP Burpees in remaining time

Rest 10 mins

Repeat above


Wednesday

SCF Base

4 Rounds
5 Deadlifts
Rest 1 min
10 Banded Straight arm Lat pull down – apart
Rest 1 min

EMOM for 30 mins
1st min – 8 DB Push press
2nd min – 5 pull ups + 5 Dips
3rd min – 45 sec DB Farmers carry Or Step up and off a 20 Kg Plate
4th min – 12 Alt DB Reverse Lunges

5th min – 45 sec Row

SCF Compete

Snatch Grip Deadlift
5×3
Work to a heavy triple

EMOM for 30 mins
1st min – 8 DB Push press 30/55
2nd min – 3-5 Ring MU
3rd min – 45 sec DB Farmers carry Or Step up and off a 20 Kg Plate
4th min – 12 Alt DB Reverse Lunges
5th min – 45 sec Row


Thursday

SCF Base

EMOM for 10 mins
3 Position snatch

EMOM for 10 mins
3 Position clean + Jerk
Push press
5×5
Rest 1 min btw sets
Work to a challenging set of 5

EMOM for 15 mins
1st min – 10-15 sec Handstand hold Or 30 sec Push ups hold
2nd min – 10 Bent over rows

3rd min – 15 AB Mat sit ups

SCF Compete

 T&G Power snatch
5×3
Work to a tough set

1 Above the knee hang squat clean + 1 Squat clean + 2 Split jerks
6x Complex
Work to a tough set

EMOM for 15 mins
1st min – 6-8 HSPU
2nd min – 10 Bent over rows
3rd min – 8-12 GHD sit ups


Friday

SCF Base

4 Rounds
5 Front squat
Rest 1 min
10 x-band walk / side
Rest 1 min

5 Rounds
8 Hanging  knee raises
5 Burpee box jump
8 DB Thrusters
30 Assault bike
SCF Compete
EMOM for 10 mins
3 T&G Power clean
Start @ 55% and work up 2.5-5 Kg each set till difficult

5 Rounds
10 T2B
5 Burpee box jumps
5 Thrusters 60/40
30 sec Assault bike
Rest 2 min


Saturday

-Partner WOD-

Row 3 KM
EMOM switch and perform:
1st – 10 Burpee
2nd  – 10 Wall ball
3rd – 20 DU


Sunday

Row or Assault bike
1 min – Moderate effort
1 min – Recovery
x15 sets