Saint City North WOD

Saint City NORTH

December 11 2017 – December 17 2017 ;


Monday

SCF Base

EMOM for 10 mins
3 Position clean

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

Complete for time
100 SU
5 Rounds
5 Body row
5 Push ups
10 Goblet squats
Then…
100 SU

SCF Compete

1 Squat Clean + 2 Split Jerks

6x Complex

Work to a tough set

Back squat

7×2

Work to a heavy double

Complete for time

100 DU

5 Rounds

3-5 Ring MU

5 OHS 60/40

Then…

100 DU


Tuesday

SCF Compete / Base

10 Rounds

10 KB Swings 32/24

5 Burpees

10 Squats

5 T2B / Ab Mat sit ups

Rest 45 sec


Wednesday

SCF Base

EMOM for 10 mins
3 Position snatch

4 Rounds
5 Push press
Rest 1 min
10 band pull aparts
Rest 1 min

AMRAP in 5 mins
100 m Row
10 DB Thrusters

10 mins
Row @ light effort

SCF Compete

EMOM for 10 mins

1 Snatch Pull + 1 Paused squat snatch (pause 1 sec in catch)
@ 65%

EMOM for 8 mins

3-6 HSPU

*Use deficit if needed

AMRAP in 5 mins

1 Rope climb

10 DB Thrusters 35/20

10 min Row @ light effort


Thursday

SCF Base

EMOM for 10 mins
3 Jerk

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

4 Rounds
10 Hip extensions
Rest 1 min
10 CGBP
Rest 1 min
10 Body row
Rest 1 min

SCF Compete

BTN Snatch Grip push jerk

7×1

Work up to a heavy single

Front squat

7×2

Work to a tough double

4 Rounds

15 Hip extensions

Rest 1 min

15 CGBP

Rest 1 min

15 Body row

Rest 1 min


Friday

SCF Compete / Base

For 15 mins @ 75%

20 Step up

20 KB swings 24/16

20 Ab Mat sit ups

100 SU

Rest 5 mins

For 15 mins

Row 300 m

14 feet Handstand walk / 8 Push ups

20 Reverse lunges

15 GHD Sit ups / 30 sec  – 1 min Plank


Saturday

-Partner WOD-

AMRAP in 10 mins

Row 100 m

1 Ring MU or 5 Burpee

Go round for round

AMRAP in 10 mins

5 Thruster 40/25

5 Burpee

Go round for round


Sunday

Back squat
5@65%
3@75%
1@85%

3×1@90%

Bench press

4×6@75%

EMOM for 10 mins
3 Deadlift @ 55%