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Programming 08/05/18-12/05/18

By Sarah Cahill | In Wods | on May 6, 2018

Tuesday

08-05-2018
A: Deadlift (5 x 8 @ 60% )
WOD
Metcon (AMRAP – Rounds and Reps)
In pairs 10 min AMRAP “250/200m Row
10 Box Jump Overs
10 Front Rack KB Lunges @24’s/16’s”

Alternate movements

 


 

Tuesday OLY

08-05-2018
A: Snatch Pull + Hang Snatch (6 x 1 every 90s )
B: Snatch Grip Deadlift (3 x 3 @ 60% )
4s up + 4s down

 


Wednesday

09-05-2018
A: Back Squat (5 x 8 @ 60-65% )
if you did it last week at 60% try to move up to 65%
WOD
Metcon (AMRAP – Reps)
Max Reps in 1 min Rest 30s x 3 “Wall Balls @ 9/7kg
Burpee Bar Touch ”

Score is total reps

 


Thursday

10-05-2018
A: Wall Climb (3  x  3 )
B: Bar Pull Downs (3 x 10 )
C: Arch to Hollow with PVC (3 x 20)
D: V-Sits (3 x 10 )
WOD
Metcon (Time)
For time
“400m Run
20 TTB
400m Run
20 Pull Ups/Jumping Pull Ups
400m Run
20 Push Ups/10 HSPU
400m Run “

 


 

Thursday OLY

10-05-2018
A: Clean Pull + Hang Clean + Jerk (6 x 1 + 1 + 1 @70-75% )
B: Bent Over Row (3 x 8)
C: Hollow Hold (3 x 30s )

 


Friday

11-05-2018
A: Power Clean (4 x 3 )
B: Push-ups (4 x 5-10)
B1 : Handstand Push-ups (4 x 5 )
Strict
WOD
Metcon (4 Rounds for reps)
2 min AMRAP 1 min Rest x 4 “6 Power Clean @ 50/35kg
20 DUs
6 Burpee over the bar ”

1 Round = 32 reps

 


 

Saturday

12-05-2018
WOD
Metcon (7 Rounds for reps)
“3 min AMRAP in Pairs 90s Rest
1. 10 Air Squats +100m Run (+WV)
2. 10/8 Cal Row + 5 Burpee Over the Rower
3. 1 Length FC + 20 DUs
4. 1 Rope Climb + 5 Push Ups
5. 1 Prowler Push + 5 Box jumps
6. 10/8 Cal Bike + 10 Alt Lunges
7. 5 Tyre Flips + 10 Sit Ups “
Scoring
1. 1 Round = 20 reps
2. 1 Round = 15/13 reps
3. 1 Round = 21 reps
4. 1 Round = 6 reps
5. 1 Round = 6 reps
6. 1 Round = 20/18 reps
7. 1 Round = 15 reps

 

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