13/05/19 – 19/05/19

Monday 13

WOD 1

Push Jerk

10 Minutes to Build to Heavy 3 Reps

into

Penlay Row

10 Minutes to Build to Heavy 3 Reps

WOD 2

AMRAP 12

3 Deadlifts 70/50kg

3 Lateral Burpees Over Bar

Then

5 Deadlifts 70/50kg

5 Lateral Burpees Over Bar

Add 2 Reps After Each Round

 

Tuesday 14

WOD 1

EMOM 12

4 Rounds For Quality

1. 5 Lunge to Handstand

2. 5 Strict Weighted Pull Ups

3. 10 Deficit Push Ups

3. 20s Hollow Hold

WOD 2

10 Rounds For Time

7 Toes to Bar

5 Thrusters 45/30kg

10 Box Jump Overs 24/20″

20 Minute Time Cap

 

Wednesday 15

WOD 1

Squat Clean

20 Minutes to Build to Heavy 2 Reps

WOD 2

5 Rounds For Time

100 DU

10 Power Cleans 50/35kg

15 Minute Time Cap

 

Thursday 16

WOD 1

Kipping Practice

10 Minutes

WOD 2

AMRAP 15

10 Pull Ups

15 Wall Balls 9/7kg

 

Friday 17

WOD 1

Overhead Squats

15 Minutes to Build to Heavy 5 Reps From the Rack

WOD 2

5 Rounds For Time

10 Power Snatch 40/30kg

10 Overhead Lunges 40/30kg

15 Cal Row

*If Using the Bike or Ski do 12 Cals

18 Minute Time Cap

 

Saturday

Coaches WOD

 

Sunday

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