WOD: Heart of a Liger, Week 3 of 6

Jan 15-20

Monday

Strength/Skill

Every minute for 15′

  • Min 1: 5¬†Front Squats
  • Min 2: 9 Abwheel
  • Min 3: 45″ Jump Rope – singles or doubles

Cindy

20′ AMRAP

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

Tuesday

Strength/Skill

Intervals
4 Rounds

  • 75″ on
  • 15″ off
  • 60″ on
  • 30″ off
  • 45″ on
  • 45″ off
  • 30″ on
  • 60″ off

Pace should increase as the intervals get shorter

Fiddledee Doo

AMRAP 12′

  • 4 KB Facing Burpee
  • 1 Turkish Getup – up
  • 4 Front Rack Squats
  • 4 Front Rack Thrusters
  • Turkish Getup – down
  • Use a 44/35# KB. Start with your weak side and switch hands after each complete round.

Wednesday

Strength/Skill

5′ Clean Tech
Every minute for 12′

  • Evens: 5 Hang Squat Clean
  • Odds: 10/8 Cal

Knuckles

5 Rounds

  • 400/350m Row
  • 10 DB Power Cleans @ 1/3 BW
  • 10m DB Front Rack Walking Lunge
  • 10 Box Jumps 24/20″ 

Thursday

Strength/Skill

Warmup:

  • 1 min Bike @ 65/55 RPM
  • 10 Lizard Elbow taps
  • 5 Strict Pullups

  • 1 min Bike @ 70/60 RPM
  • 10 Sumo Walkouts
  • 5 Strict Toes to bar or Knee Raises

  • 1 min Bike @ 75/65 RPM
  • 10m Beast Crawl
  • 5 Burpee Pullups

The Frontal Plane

  • 25 Pullups
  • 25 Overhead Squats 115/85#
  • 50/40 Cal Row
  • 20 Pullups
  • 20 Overhead Squats
  • 50/40 Cal Row
  • 15 Pullups
  • 15 Overhead Squats
  • 50/40 Cal Row

Friday

Strength/Skill

Every minute for 20′

  • Min 1: 5 Deadlifts, ascending
  • Min 2: 10m Abdisc
  • Min 3: 15L/15R Single Arm Bent Row on box
  • Min 4: Pigeon, Lizard, or Native Squat Stretch

Bad Bear

AMRAP 10′

  • 10 Hand Release Pushups
  • 15 Russian Kettlebell Swings 53/35#
  • 15 Cal

Saturday

Strength/Skill

Whack Job

4 rounds, 1′ at each station

  • Bike
  • Wallball 20/14#
  • Sumo Deadlift High Pull 70/44# KB
  • Rope Climb or Parralette Shoot
  • Rest

Monday

Strength/Skill

Every minute for 12′

  • Evens: 3 Front Squats
  • Odds: 6 Back Squats

Use 65% of your 1RM FS for the entire EMOM

Sandy

Every minute for 20′

  • 3 Strict Pullups
  • 5 Pushups
  • 7 Wallball 20/14#

Rx+: Scale Pullups up with 1 Muscle Up

Tuesday

Strength/Skill

Intervals
4 Rounds

  • 75″ on
  • 15″ off
  • 60″ on
  • 30″ off
  • 45″ on
  • 45″ off
  • 30″ on
  • 60″ off

Pace should increase as the intervals get shorter

Fizzlewhop

AMRAP 12′

  • 4 DB Facing Burpee
  • 8 Single Arm DB Thruster
  • 12 DB Snatch
  • Use a 50/35# DB. Start with your weak side and switch hands after each complete round.

Wednesday

Strength/Skill

5′ Clean Tech
Every minute for 12′

  • 1 Squat Clean and Jerk

Skinned Lizard

21-15-9

  • Power Clean 135/95#
  • Strict Handtand Pushups

Finisher:

  • 40 Strict Knees to Elbows
  • 30 Double Unders every time you come off the bar 

Thursday

Strength/Skill

Warmup:

  • 1 min Bike @ 65/55 RPM
  • 10 Lizard Elbow taps
  • 5 Strict Pullups

  • 1 min Bike @ 70/60 RPM
  • 10 Sumo Walkouts
  • 5 Strict Toes to bar or Knee Raises

  • 1 min Bike @ 75/65 RPM
  • 10m Beast Crawl
  • 5 Burpee Pullups

The Frontal Plane

  • 25 Pullups
  • 25 Overhead Squats 115/85#
  • 50/40 Cal Row
  • 20 Pullups
  • 20 Overhead Squats
  • 50/40 Cal Row
  • 15 Pullups
  • 15 Overhead Squats
  • 50/40 Cal Row

Friday

Strength/Skill

20 minutes to complete:

  • Press, 3-3-3-3-3
  • Deadlift, 3-3-3-3-3

Go for total accumulated weight – these should all be heavy sets. This does not include warmup sets

Open 13.2

AMRAP 10′

  • 5 Jerks 115/74#
  • 10 Deadlifts 115/75#
  • 15 Box Jumps 24/20″

Saturday

Strength/Skill

Whack Job

4 rounds, 1′ at each station

  • Bike
  • Wallball 20/14#
  • Sumo Deadlift High Pull 70/44# KB
  • Rope Climb or Parralette Shoot
  • Rest

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill

A. Strength/Tech

  • EMOM 6′
  • Hi-Hang Snatch + Hang Snatch
  • EMOM 6′
  • Hang Snatch + Snatch
  • EMOM 6′
  • Snatch

B. 3×3, Three Stop Snatch Pull (1″, knees, pockets)

  • Use 100% from part “A”

C.Accessory – Superset

  • 3×10, Barbell Bent Over Row (heavy!)
  • 3×10,¬†Press in Snatch (Sotts Press)