MONDAY Sept 14
Warm Up
400m Run
21 Squats
15 Push Ups
9 Burpees
Joint Prep
2 Rounds
10 Wall Facing Squats
10 Arc Pause Slides
10 OH PVC Duck Walks (5 steps forward, 5 Steps back)
S/T
Smolov Week 5 Day 1
Work Up to 70% +10-20 lbs and do 4 Sets of 9 Reps
WOD
9-15-21 (yes… reverse)
Hang Power Cleans (95,65)
Bar Facing Burpees
L1- (45,35)
L2 -(75,55)
Rx- Above
Comp 135,95 Unbroken HPC
TUESDAY Sept 15
Warm Up
400m Run
200m Farmers Carry
Joint Prep
3 Rounds
10 Ring Rows
10 Reverse Lunges
10 PVC Good Mornings
S/T
10 Sets of 10 Bent Rows
increasing weights but still maintaining a full range of motion
WOD
12 Min Cap
50 KB Swings (53,35)
40 Goblet Step Ups (24″/53# ,20″/35#)
30 Toes To Bar
20 Box Jumps
10 KB Snatches (53,35) (5 each arm)
L1- KB- (26,18), 16 inch step ups/box jumps, Hanging Knee Raises
L2- KB- (35,26), V-Ups 20 inch step ups/box jumps
Rx- Above
Comp- This same WOD but a 12 Min AMRAP
WEDNESDAY Sept 16th
Warm Up
300 Single Unders
Joint Prep
2 Rounds
10 Wall Facing Squats
10 Ring Rows
10 Sots Presses
S/T
Smolov Week 5 Day 2
Work Up to 70% +10-20lbs
then do 5sets of 7 at that weight
WOD
5 Min AMRAP
10 Med Ball Cleans (20,14)
10 Pull Ups
rest 1 min
5 Min AMRAP
10 Wall Balls
10 Push Ups
THURSDAY Sept 17
Warm Up
Med Ball Pizza Tag
Joint Prep
Burgener Clean Progression
S/T
Work up to a heavy single Hang (full squat) clean
WOD
Alternating EMOM for 14 Min
(even) 4 Cleans at 70% of above clean
(odd) ME Burpees
FRIDAY Sept 18
Warm Up
200 Single Unders
30 Squats
20 Push Ups
10 Ring Rows
Joint Prep
S/T
Overhead Squats
3×5 at 75% of 1 RM
(optional Smolov- 7set of 5 at 80% +10-20lbs)
WOD
21 Thrusters (95,65)
18 Box Jumps (24″,20″)
15 Pull Ups
12 Thrusters
9 Box Jumps
6 Pull Ups
L1- 45,35, 16″box step ups, Ring Rows
L2- 75,55, 20,16, Banded
Rx- Above
Comp- 135,95, 30″,24″, Bar Muscle Ups
Saturday
NO MORNING CLASSES!! END OF SUMMER BBQ/ ABBEY MOON FUNDRAISER AT 12 Noon AT SODO!! COME EAT FOOD, DO A PAY FOR PLAY WOD AND WIN PRIZES AND HELP SEND ABBEY TO NATIONALS!!! :):)