WOD

June 26 2017 – July 02 2017 ;


Monday

SCF Base

EMOM for 10 mins
3 Position Snatch

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

Every 2.5 mins for 10 mins
Air squat (Use KB Goblet squat if needed)
7.5.3, Rest 15 sec

Hollow rock
4×10-15

SCF Compete

EMOM for 10 mins

Hang Power snatch @ 80-85%

Back squat

3.3.3 Rest 15 sec

x4 sets Rest 2 mins

Start @ 70%, and work up if you can

*Rack bar for 15 sec rests

Every 2.5 mins for 10 mins

Super elevated heel 2x KB front squat

7.5.3, Rest 15 sec

GHD Hold @ Parallel

4×15 sec (Use weight if needed)

2 mins of Tabata Hollow rock

Rest 2 mins

2 mins of Tabata Hollow rock


Tuesday

SCF Compete / Base

5 Rounds @ Moderate effort

Run to Chain link fence and back x 3

Rest 20 sec

21 KB Russian Swings 24/16

Rest 20 sec

Row 500 m

Rest 20 sec

50 DU

Rest 20 sec


Wednesday

SCF Base

EMOM for 10 mins
3 Jerk

4 Rounds
5 Push press
Rest 1  min
20 Band pull apart
Rest 1 min

Perfect Push ups
4 x 5-10 w/ tempo 2020
Or
Handstand hold
4×5-15 sec (against wall)

Banded Triceps Extension

4×12
SCF Compete
EMOM for 10 mins

Split Jerk @ 80-85%

Free standing handstand hold
5×5-15 sec

Push press

5×3

Work to a tough triple

Weighted dip

3×10

2 Warm up sets

1 ALL OUT set

Banded Triceps Extension

3x 15.5.5 Rest 15 sec


Thursday

SCF Compete  / Base

3 Rounds

EMOM for 3 mins
On the Rower

10m strokes, 7 to build up and 3 ALL OUT

3 mins light effort

Rest 5 mins

Finish 50 Wall balls in as few sets as possible

Rest 5 mins

Complete 21 Burpee box jumps as fast as possible

Rest 5 mins

Every 30 sec for 5mins
3-5 kipping pull up

Base – Perform Body rows


Friday

SCF Base

EMOM for 10 mins
3 Position clean

4 Rounds
5 Deadlifts
Rest 1 min
10 Supine hamstring curls
Rest1  min

DB Farmers carry
To chain link fence and back
x5
Rest 2 min

5x Superset
15 Seated banded row
*Sit on floor and brace feet against rig
12 Standing alt. DB bicep curl

SCF Compete
EMOM for 10 mins
Hang Power Clean @ 80-85%

Dorian Deadlift
10@55%
10@65%
10%70%
* Lift 1st rep off ground, for every other rep only bring bar down under knees. This is not a Romanian dead lift as the knees bend normally as per a normal dead lift every rep

DB Farmers carry

To chain link fence and back

x5

Rest 2 min

5x Superset

15 Seated banded row

*Sit on floor and brace feet against rig

12 Standing alt. DB bicep curl


Saturday

-Partner WOD-

Race to 100 reps

#1Squats

Partner 1 does squats

Partner 2 runs to chain link fence and back

Switch

Accumulate 100 reps together

#2 Push ups

Partner 1 does Push ups
Partner 2 runs to chain link fence and back
Switch
Accumulate 100 reps together

#3 Sit ups
Partner 1 does Sit ups
Partner 2 runs to chain link fence and back
Switch
Accumulate 100 reps together

#4 Reverse lunges
Partner 1 does Reverse lunges
Partner 2 runs to chain link fence and back
Switch
Accumulate 100 reps together

Sunday

EMOM for 30 mins

1st min – 3 Front squats @ 75%
2nd min – 3 MU
3rd min – 8 Heavy KB swings