Training: 9th-15th September
Sep 08, 2019MONDAY
Lifting:
EMOM for 10mins of:
1 Power Snatch
-Increase the weight each set
WOD:
For time: (20min CAP)
Run 400m
35 Pull-ups
Run 200m
35 Wallballs, 20lb (14lb)
Run 200m
35 Wallballs, 20lb (14lb)
Run 200m
35 Pull-ups
Run 400m
Rx’d + = CTB Pull-ups
Post results to comments.
……………………………………….
TUESDAY
WOD:
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of:
1.5x Body-weight Deadlift
1x Body-weight Bench Press (.75)
.75x Body-weight Squat Clean
Post results to comments.
……………………………………….
WEDNESDAY
Strength/ Skill:
13mins to complete: 6x2 Front Squat, 75% of 1RM
Or
13mins to work on a gymnastics skill/ movement
WOD:
AMRAP in 14mins of:
100 Double Unders
20 Overhead Squats, 52.5kg (35kg)
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 DB Snatches, you choose the weight
100 Double Unders
12 Bar Muscle-ups
Rx’d - = 20 Pull-ups instead of MU
Post results to comments.
……………………………………….
THURSDAY
Strength:
EMOM for 15mins of:
Min 1: 3 Bench Presses, Increase the weight
Min 2: 6 Dumbbell Overhead Presses, Hold the same weight
Min 3: Rest
WOD:
B. 5 Rounds for time of: (15min CAP)
5 DB Hang Clean & Split Jerks, you choose the weight- Right arm
5 DB Hang Clean & Split Jerks, you choose the weight- Left arm
15m Handstand Walk (7.5m laps)
Rx’d - = 30sec Handstand Hold
Post results to comments.
……………………………………….
FRIDAY
WOD:
“Tripp”
For time: (35min CAP)
37 Burpees
Then, 2 Rounds of:
10 Shoulder-to-Overhead, 60kg (43kg)
24 Med-ball Sit-ups, 20lb (14lb)
80 Double-Unders
Then, 37 Burpees
Then, 2 Rounds of:
3 Wall Walks
15 Bar Muscle-Ups/ Pull-ups
19 Thrusters, 60kg (43kg)
Finally, 37 Burpees
Post results to comments.
……………………………………….
SATURDAY
Conditioning:
For total time: (30min CAP)
1200m Run
2min Rest
1000m Run
2min Rest
800m Run
1min Rest
600m Run
1min Rest
400m Run
Finisher:
Tabata Push-ups
Tabata Hollow Hold
Post results to comments.
……………………………………….
SUNDAY
Rest
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