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Programming 07/08/2017 – 12/08/2017

By Sarah Cahill | In Wods | on August 6, 2017

Good Luck and best wishes to Kay on her wedding day this week!

Monday

07-08-2017
A: Front Squat (5 x 3 )
WOD
Metcon (AMRAP – Reps)
10 mins alternate with partner for max reps
Thrusters @42.5/30kg and
Rowing

 


 

Tuesday

08-08-2017
A: Strict Toes-To-Bar (3-4 x 5 )
B: Handstand Push-ups (3 x 5-10 )
C: Dummbell lunges (3 x 8 each leg )
Forwards
WOD
Metcon (Time)
5 Rounds for Time
45 DU’s
15 KB Swings @32/24kg,
10 Box Jumps @24/20″
15 Sit Ups

 


 

Wednesday

09-08-2017
A: Clean (5 x 3 )
B: Pull-ups (2 x 5 )
2 Rounds
5 Strict Pull Ups,
30s Hollow
30s Arch2 Rounds
5 Kip Swings
10 Banded Hollow pulls
5 Kipping Pull Ups
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
12 Pull Ups,
10 Squat Cleans @50/35kg,
8 Burpees over the Bar

 


 

Thursday

10-08-2017
A: Single arm KB RDL (3 x 8 each side )
B: DB Push Press (3 x 8 each arm )
Single Arm
WOD
Metcon (Time)
“18 -15 – 12
9 – 6 – 3 ”
“Deadlift @100/70
Bar MU “

 


 

Friday

10-08-2017
A: Single arm KB RDL (3 x 8 each side )
B: DB Push Press (3 x 8 each arm )
Single Arm
WOD
Metcon (Time)
“18 -15 – 12
9 – 6 – 3 ”
“Deadlift @100/70
Bar MU ”

Scaling for Bar MU:
12-9-6 CTB Pull Ups
15-12-9 Pull Ups
18-15-12 Jumping Pull Ups

 


 

Saturday

12-08-2017
WOD
Metcon (AMRAP – Reps)
7 x 4 min Stations
1. Row
2. Sled Pull
3. Prowler
4. DB Bear Crawl
5. Bike
6. DU’s
7. Burpee Box Jump

 

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