Saint City South WOD

Saint City South

January 22 2018 – January 28 2018;


Monday

SCF Base
EMOM for 10 mins
3 Position clean
5 Rounds
5 Back squat
Rest 1 min
10 X-Band walks
Rest 1 min
4 Rounds
5 Push press
Rest 1 min
15 Band pull aparts
Rest 1 min
Row for max cals
EMOM for 10 mins
5 Burpees
SCF Compete
Power Clean + Squat Clean 1.1
6xComplex
Work to a heavy set
Back squat
5×3 @ 85%
Push press
5×3 @ 85%
Row for max cals
EMOM for 10 mins
5 Burpees
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Tuesday
SCF Base
EMOM for 10 mins
3 Position snatch
10 Rounds
6 SA DB Power snatch
6 Box jumps
9 Body rows
12 Wall ball
Rest 1 min
SCF Compete
Snatch Pull
4×3 @ 90%
Hang Hang Squat Snatch
5×2 @ 75%
10 Rounds
3 Power snatch @ 135/95
6 Box jumps
9 Chest to bar
12 Wall ball
Rest 1 min
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Wednesday
SCF Base
5 Rounds
5 Deadlifts
Rest 1 min
10 Banded straight arm lat pull downs
Rest 1 min
AMRAP in 4 mins
30 Goblet squat
AMRAP Single under in remaining time
For 20 mins @ light effort
15 Sec L-sit hold
200 m Row
10-15 Push ups
20 Band pull aparts
10 Supine end ball hamstring curls
SCF Compete
Deadlift
5×2 @ 90%
AMRAP in 4 mins
30 Hang squat clean @ 95/65
AMRAP DU in remaining time
For 20 mins @ light effort
15 Sec L-sit hold
200 m Row
10-15 Push ups
20 Band pull aparts
10 Supine end ball hamstring curls
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Thursday
SCF Base
EMOM for 10 mins
3 position snatch
EMOM for 10 mins
2 Hang Power clean + Split jerk
4 Rounds
5 Front squats
Rest 1 min
10 X-Band walk / side
Rest 1 min
Complete for time
Assault bike 50 Cals
50 KB Swings
SCF Compete
Power snatch
5×3 T&G
Work to a tough triple
Squat Clean and Jerk
4×4 @ 85%
Front squat
7×1
Work to a heavy single
Complete for time
Assault bike 50 Cals
50 KB Swings 32/24
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Friday
SCF Base
AMRAP in 10 mins
30 Burpee
30 Wall ball
30 Alt DB Snatch 55/35
AMRAP single under in Remaining time
Rest 5 mins
10 Rounds for time
4 Body row
4 Push ups
8 Cals on Assault bike
Rest 5 mins
10 mins light row
SCF Compete
AMRAP in 10 mins
50 Burpee
50 Wall ball
50 Alt DB Snatch 55/35
AMRAP DU in Remaining time
Rest 5 mins
10 Rounds for time
2 MU
8 Cals on Assault bike
Rest 5 mins
10 mins light row
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Saturday
CLOSED FOR WINTER MASSACRE
____________________________________________________________________________
Sunday
CLOSED FOR WINTER MASSACRE