Saint City North WOD

Saint City North
October 16 2017 – October 22 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

EMOM for 12 mins
1st min – 10 Alt SA DB Power snatch
2nd min – 30 sec of SU or DU practise

Tabata Hollow rock

SCF Compete

1 Power clean + 3 Above the knee hang squat clean

6 x Complex

Start @ 50% and work up slowly

Back squat

6×6 @ 70%

Every 2 mins for 12 mins (6 sets)

5 T&G Power snatch @ 55%-65%

Tabata
Hollow rock


Tuesday

SCF Compete / Base

2 Rounds (of all 3 AMRAPs)
Complete the list of AMRAPS, rest 10 mins, repeat)
AMRAP in 3 mins
5 CTB Pull ups / Body row or strict pull up
10 Wall balls
Rest 10 sec

Rest 3 mins

AMRAP in 3 mins
5 Burpees to bar touch
50 DU’s / SU’s
Rest 10 sec

Rest 3 mins

AMRAP in 3 mins
5 T2B / 10 AB Mat sit ups
10 Front squat 40/25 / Goblet squats
Rest 10 sec

Rest 10 mins


Wednesday

SCF Base

EMOM for 10 mins
3 Position snatch

EMOM for 15 mins
1st min – 12 Step ups
2nd min- 9-12 Push ups
3rd min – 6-8 Cals on Assault bike

5 Rounds
20 Band pull-aparts (Slow tempo)
Rest 1 min
10 Supine med ball hamstring curls
Rest 1 min
30 sec  – 1 min Plank
Rest 1 min
SCF Compete

Hang Snatch Pull
5×3 @ 90%

EMOM for 15 mins
1st min – 5 Box jumps + 1 Rope climb
2nd min – 9-12 Kipping HSPU
3rd min – 8 Cals on Assault bike

5 Rounds
20 Band pull aparts (Slow tempo)
Rest 1 min
6-10 Band Assist GH Raise w/ tempo 3030
Rest 1 min
6-10 Barbell roll-out w/ tempo 30×0
Rest 1 min

Thursday

SCF Base

EMOM for 10 mins
3 Jerk

4 Rounds
5 Front Squat
Rest 1 min
12 Alt Lunges (Add weight if needed)
Rest 1 mn

4 Rounds
6 Dips Or push ups
6 SL Squat touch downs w/ db in opposite hand / leg
Rest 15 sec

Rest 2 min

 In 4 mins
150 SU
30 Ab Mat sit ups

AMRAP Row for cals

SCF Compete
Above the knee Hang squat snatch
7×1
Work to heavy single (approx. 90%)

1 Squat clean + 1 Front squat + 2 Split jerk
6x Complex @ 75% (Of what ever is heavier max clean or Jerk)

AMRAP in 4 mins
3 Bar MU
6 Alt Pistols
Rest 15 sec

Rest 2 min

 In 4 mins
125 DU
10 Shoulder to Overhead 70% or Best jerk
AMRAP T2B in remaining time


Friday

SCF Base

EMOM for 10 mins
1st min – 6 DB Push press
2nd min – 10 Slam ball

Rest 5 mins

Farmers carry
1 min x 5

Max weight db’s

Rest 5 mins
EMOM for 10 mins
1st min – 30 sec Row @ moderate effort

2nd min – 30 sec Assault bike @ moderate effort

Hanging knee raise
4×6-10

SCF Compete

EMOM for 10 mins
1st min – 3 Max height wall ball (let ball fall to floor each rep)
2nd min – 6 Box jump 30/24′

Rest 5 mins

Farmers carry
1 min x 5
Max weight db’s

Rest 5 mins

EMOM for 10 mins
1st min – 30 sec Row @ moderate effort
2nd min – 30 sec Assault bike @ moderate effort

GHD Sit up
4×10-15


Saturday

-Partner WOD-

Row 3KM
EMOM partners switch and perform 10 burpees


Sunday

For 40 mins, Complete at light effort
2 mins Bike
20 Walking lunges, Pause with feet together, standing tall every rep
2 mins Row
100 foot bear crawl
2 Min Bike
30 sec SA KB Bottoms up carry (in front rack pos,) right arm
30 sec same as above, left arm
2 min Row
20 Band pull aparts (Slow tempo)