Saint City South WOD

Saint City South

March 26 2018 – March 31 2018


 

Monday

SCF Base

 

EMOM for 10 mins

3 Position clean

 

5 Rounds

5 Front squat

10 Banded side steps /side

Rest 2 min

 

EMOM for 10 mins

1st min – 12 Cals on Assault bike

2nd min – 5-8 Burpee

 

SCF Compete

 

Squat clean + Front squat 1.1

6x Complex

Work to a heavy set

 

EMOM for 10 mins

1st min – 15 Wall ball

2nd min – 6-10 Strict pull ups

 

EMOM for 10 mins

1st min – 12 Cals on Assault bike

2nd min – 8-10 Burpee

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Tuesday

 

SCF Base

 

EMOM for 10 mins

3 Position power snatch

 

5 Rounds

5 Bench press

15 Banded pull aparts

Rest 2 min

 

EMOM for 10 mins

1st min – 10 AB Mat sit ups

2nd min – 10 Push ups

 

Complete for time

15-12-9

Alt. DB SA Powers snatch

DB Push press

 

SCF Compete

 

Hang Power snatch

5×3

Work to a heavy set of 3

 

High pull from the hang

6×6 @ same weight as above

 

EMOM for 10 mins

1st min – 6-8 Toes to bar

2nd min – 6-8 Handstand push ups

 

Complete for time

15-12-9

Power snatch 135/95

Push press 135/95

 

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Wednesday

 

SCF Base

 

EMOM for 10 mins

3 Jerk

 

5 Rounds

5 Deadlifts

10 Banded straight arm lay pull down

Rest 2 min

 

4 Rounds

Row 500 m

Rest 3 mins

 

SCF Compete

 

Power clean + Push jerk +Split jerk 1.1.1

6x Complex

Work to a tough set

 

EMOM for 8 mins

1-3 MU

 

4 Rounds

Row 500 m

Rest 3 mins

 

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Thursday

 

SCF Base

 

EMOM for 10 mins

1st min – 12 KB Swing

2nd min – 8 Box step up

 

5 Rounds

10 Push ups

10 Body rows

 

5 Rounds

50 Single under

10 DB Thrusters

 

 

SCF Compete

 

EMOM for 10 mins

1st min – 20 KB Swings (KB swings decent every set 18,16,14,12)

2nd min – 10 Box jump

 

5 Rounds

10 Ring dips

10 Strict pull ups

 

5 Rounds

50 DU

10 Thruster 115/85

 

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Friday

 

SCF Base

 

EMOM for 10 mins

3 position snatch

 

EMOM for 10 mins

3 position clean

 

5 Rounds

5 Front squat

10 Banded side steps / side

Rest 2 min

 

2 rounds

Assault bike

15 sec hard effort

45 sec Light effort

x5

Rest 3 mins

SCF Compete

 

Snatch

6×1

Work to a heavy single

 

Clean and jerk

6×1

Work to a heavy single

 

Front squat

5×3

Work to a heavy set of 3

 

2 rounds

Assault bike

15 sec hard effort

45 sec Light effort

x5

Rest 3 mins

 

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Saturday

 

-Partner WOD-

 

AMRAP in 20 mins

 

8 Kipping pull ups

6 Burpee

4 Box jump

 

Go round for round