14/01/2019 – 20/01/2019


Monday 14

WOD1

EMOM12

After each exercise perform 5 burpees

1: 7 Elevated Ring Rows

2: 7 Ring Dips

3: 7 TTB

WOD2

400m Row

20 HSPU

400m Row

40 Wall Balls@9/7kg

400m Row

60 AKB Swings@ 24/20kg

400m Row

80 DU

400m Row

25min T.C.

Tuesday 15

WOD1

3 and 3s

1 Snatch grip push press + 3 OH Squats = 1 Rep

5 x 3 – Building to a heavy triple

WOD2

3-6-9-12+

Squat Snatch@ 35/25kg

Pullups

20min T.C.

Wednesday 16

WOD1

EMOM15

1: 30s Bottom of Pushup Hold (Chest 2” from floor)

2: 12 Handstand Side Taps (Facing Wall)

3: 20 Shallow Kips

WOD2

Bench Press

7 x 3 – keep the weight moderately heavy throughout

Thursday 17

WOD1

Pause Deadlifts

6 x 4 – Progressive Loading. Pause 3 seconds mid shin on each rep.

WOD2

8RFT

1 Rope Climb

10 HR Pushups

15 Air Squats

15min T.C.

Friday 18

WOD1

20 min Squat Clean Practice

WOD 2

“Open 18.2”

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

22.5/15kg Dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Saturday 19

Coaches WOD

Sunday 20

Rest Day

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