Saint City North WOD

August 21 – August 27 2017;


Monday

SCF Base

EMOM for 10 mins
3 Position snatch

4 Rounds
5 Front squat
Rest 1 min
10 Supine med ball ham curls
Rest 1 min

4 Rounds
12 Alt Reverse lunges
Rest 1 min
12 Bent over row

7 Rounds

Assault bike

15 sec ALL OUT
45 sec recovery pace

SCF Compete

Squat Snatch

5×2 @ 85%

Front Squat

6×2

Work to a tough double

Every 20 sec for 6 mins

1 Strict pull up

4 Rounds

12 Alt Reverse lunges

Rest 1 min

15 Bent over row (Same weight)

7 Rounds

Assault bike

15 sec ALL OUT

45 sec recovery pace


Tuesday

SCF Compete / Base

For 40 mins @ light/Moderate effort

400m Run

1 Rope climb / 10 Body row

10 HSPU / 10 Push ups

400 m Row

3 Bar MU / 10 Alt SA DB Snatch

10 T2B / Ab Mat sit ups

8 Alt Pistols / 10 Squats


Wednesday

SCF Base

EMOM for 10 mins
3 Position clean

4 Rounds
5 Deadlifts
Rest 1 min
5 Press
Rest 1 min

EMOM for 6 mins
5-15 sec Handstand hold Or 30 sec plank

3 Rounds

12 Hip extension
18 Band pull a-parts
18 Banded Triceps extensions

SCF Compete

EMOM for 10 mins

2 T&G Power clean

Start @ 50% work to a max, then drop and finish

5 Rounds

3 Deadlift @ 87%

Rest 1 min

2 Press @ 85%

Rest 1 min

EMOM for 10 mins

1st min – 5 tough deficit HSPU

2nd min – 1-3 MU (Ring)

3 Rounds

18 Glute Ham raise

18 HR Push ups

18 Banded Triceps extensions


Thursday

SCF Base

EMOM for 10 mins
3 Jerk

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

EMOM for 8 mins
5-10 sec
Hanging knee tuck

3 Rounds
Row 500 m
15 Wall ball

SCF Compete

1 Above the knee  Hang Power Clean + 1 Push jerk + 2 T&G Power clean + 2 Split jerk

5 x Complex

Build to a heavy set

EMOM for 6 mins

5 T&G Ground to Overhead @ 60/40

Every 2 mins for 16 mins
1 Back squat @ 90%

3 Rounds

Row 500 m

15 GHD Sit ups


Friday

SCF Base

EMOM for 10 mins
3 Position snatch

Dowel Overhead squat
5×5 w/ tempo 21×0

3 Rounds @ Moderate / Hard effort
30 Cal Row
15 Wall ball
12 Box jump / step downs
10 Body row
Rest 1 min

SCF Compete

Every 30 sec for 8 mins

1 Squat snatch @ 65-70%

Overhead squat

7×1

Work to a heavy single

2 Rounds @ Moderate / Hard effort

60 Cal Row

50 Wall ball

40 Box jump / step downs

20 CtB pull ups

Rest 1/2 the working time


Saturday

-Partner work out-

AMRAP in 20 mins
3 Thruster 60/40
6 Burpee
12 KB Swing 24/16

Go round for round


Sunday

Pick one

Bike
Swim
Run

45 mins continuous light effort