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Programming 04/09/2017 – 09/09/2017

By Sarah Cahill | In Wods | on September 3, 2017

Monday

04-09-2017
A: Deadlift (5 x 5 )
at 75%
WOD
Metcon (4 Rounds for reps)
“Time: 20 Mins
4 x 3 min on/2 min off” “0-3
Buy-In 30 DUs
Amrap: 8 DL – 8 Bar Facing Burpess – 5 HSPU
– Rest 3-5 –
5-8
Buy-In 30 DUs
Amrap: 7 DL – 7 Bar Facing Burpess –  5 HSPU
– Rest 8-10 –
10-13
Buy-In 30 DUs
Amrap: 6 DL – 6 Bar Facing Burpess – 5 HSPU
– Rest 13-15 –
15-18
Buy-In 30 DUs
Amrap: 5 DL – 5 Bar Facing Burpess – 5 HSPU
-Rest 18-20-DL = 100/70kg”

 


 

Tuesday

05-09-2017
A: Muscle-ups (4 x 3 )
Ring or Bar
B: Wall Climb (4 x 3 )
C: L-Sit (4 x 30s)
WOD
Metcon (Time)
“For Time:
In Pairs”
“Buy-In:
12-9-6//400-300-200 – Row Cal//Run
50 Thrusters @42.5/30kg
50 Pull-Ups
Buy-Out:
12-9-6//400-300-200 – Row Cal//Run”20 min Cap

 


 

Wednesday

06-09-2017
A: Power Snatch (4 x 3 )
WOD
Metcon (AMRAP – Reps)
12 min EMOM
8-12 Power Snatch @ 50/35kg
8-12 Alternating Pistols/Goblet Lunges

 


 

Thursday

07-09-2017
A: Push Press (5 x 5 )
@75%
B: Reverse DB lunges (4 x 6 each leg )
WOD
Metcon (Time)
“For Time:
5 Rounds
In Pairs
Time Cap: 20 Mins”
“Run 300m – Together
10 Synchro Burpees to plate
40 DUs
20 Wall Balls”

 


 

Friday

08-09-2017
A: Back Squat (4 x 5 )
B: Pull-ups (4 x 5 )
wide grip
C: Kettle Bell Swing (4 x 10)
D: Seated Dumbbell Press (4 x 6 each arm )
WOD
Metcon (No Measure)
“Double Tabata
8 Mins” “Hollow Hold
90 degree wall sit”

 


 

Saturday

09-09-2017
WOD
Skill
Power Clean, Front Squat and Push Press
Toes To Bar
Metcon (AMRAP – Reps)
“EMOM:
30 Mins” “0-4
2 Power Clean – 2 Front Squat – 2 Push Press – 50/35kg
– Rest 4-5 –
5-9
20 Dus – 5 TTB
– Rest 9-10 –
10-14
2 Power Clean – 2 Front Squat – 2 Push Press – 50/35kg
– Rest 14-15 –
15-19
20 Dus – 5 TTB
– Rest 19-20 –
20-24
2 Power Clean – 2 Front Squat – 2 Push Press – 50/35kg
– Rest 24-25 –
25 – 29
20 Dus – 5 TTB”

 

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