W5
Monday
Class Hero WOD
Tuesday-
90/90 Hip Warm Up- https://www.youtube.com/watch?v=nLuvQCTPrcY
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Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps **IS THIS TAXING OR FEEL EASY? ////Not taxing but starts low back tightness////
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Warm Up
2-3 sets w/ empty bar
3 Clean RDL’s
3 Clean Pulls
3 Muscle Clean
3 Tall Cleans
3 Front Squats @ 33X1
3 Hang Squat Clean
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A. Tall Clean, 3 x 3, rest 90 sec, light weight focus on tech
B. Hang Clean + Below knee hang clean, build to a tough complex in 10 min**focus on getting full hip extension
***2 Kneeling Jumps after each rep **focus on hip extension and landing as high as possible, jump to a plate if possible
C. Squat Clean, 1/60 sec for 8 min @ 80-95% of A **focus on hip extension and fast elbows
D. Single Leg Deadlift w/ KB in one arm @ 40X1, 4 x 10/leg, rest 45 sec b/w legs
**hold KB in opposite hand of leg on the ground
E1. Front Rack Step Ups, 3 x 7/leg, rest 45 sec b/w legs
E2. Legless Rope Climb, 3 x 1.1, rest 60 sec
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Bike 2 min @ hard effort
Rest 30 sec
Row 2 min @ 2k PR pace
Rest 2 min
Bike 2 min @ hard effort
Rest 30 sec
Row 2 min @ 2k PR pace
Rest 2 min
Run 400m for time:
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E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Wednesday-
Shoulder CAR’s - https://www.youtube.com/watch?v=HiCnRk1_z5Q
Hanging CAR’s - https://www.youtube.com/watch?v=9xXkVMNQFrU
Scap Push Ups w/ 1 sec pause retracted and protracted
A1.Strict HSPU’s, 4 x 3-7 unbroken reps, rest 60 sec **facing away from wall
A2. Supinated Grip CTB Strict Pull Ups, 4 x 5-7, rest 90 sec **try a slightly wider grip
+
5 min AMRAP @ 85%
Bike 25 Cals (buy-in)
In remaining time:
10 Russian KB Swings, 44#
10 Push Ups
10 V-Ups
Rest 3 min
5 min Row @ 2k Pace
Rest 3 min
5 min @ AMRAP
Bike 25 Cals (buy-in)
In remaining time:
15 Double KB Front Squats, 35#/H
15 Box Jumps, 24” step down
Thursday
90/90 Hip Warm up
Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
Sled Sprint, 4 x 80m, rest 2 min **harness around waist w/ 35# on top
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+
10 min Bike cool down
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
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A. Front Squat @ 11X1, 5 x 1, rest 2 min
B. Death March, 3 x 10 steps, rest 2 min https://www.youtube.com/watch?v=2o_lal2jpQc
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10 min @ 80%
Row 250m
5 Suitcase Deadlifts + 50’ SA Farmer’s Carry each arm, 70#
10 Toes to Bar
Rest 5 min
10 min @ 80%
Bike 20 Cals
15 Wallball, 20#
10 Ring Push Ups
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