04/06/18 – 10/06/18

Monday 04

WOD 1

Jerk

3 – 3 – 3 – 3 – 3

WOD 2

5 Rounds For Time

500m Row/Ski

12 Wall Balls 9/7kg

6 Alt DB Snatch 22.5/15kg

*18min Time Cap

Tuesday 05

WOD 1

OH Squat

20 – 20 – 20 – 20

WOD 2

21 – 15 – 9

Burpee Box Jump Overs

Snatch 42.5/30kg

*10min Time Cap

Wednesday 06

WOD 1

EMOM12

Min 1: 7 Strict HSPU

Min 2: 25 Air Squats

Min 3: 7 Strict Chest to Bar

WOD 2

AMRAP12

10 Deadlift 120/85kg

15 Push Ups

20 Sit Ups

Thursday 07

WOD 1

Cleans

3 – 3 – 3 – 3 – 3

WOD 2

3 Rounds For Time

15 Cal Row/Ski

12 KB Swings 32/24kg

9 Box Jumps 24/20″

*8min Time Cap

Friday 08

WOD

EMOM34

5 Rounds

Min 1: Push Press 42.5/30kg

Min 2: Ring Rows

Min 3: DU

Min 4: Pull Ups

Min 5: Push Jerk 42.5/30kg

Min 6: Toes To Bar

Min 7: Rest

*Max reps in 30s with 30s rest

Saturday 09

WOD 1

Regionals Event 6

4 Rope Climbs

16 Thrusters

3 Rope Climbs

12 Thrusters

2 Rope Climbs

10 Thursters

1 Rope Climb

8 Thrusters

*Men use 70kg, Women use 47.5kg

**20min Time Cap

WOD 2

2rnds of Tabata:

Plank Hold

Hollow Hold

Superman Hold

Wipers

*20sec Work, 10sec Rest; change movement after each rest period

Sunday 10

REST DAY

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s