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Programming 10/07/2017 – 15/07/2017

By Sarah Cahill | In Wods | on July 9, 2017

Monday

10-07-2017
A: Overhead Squat (5 x 5 )
Build up over 5 sets aim to or above  WOD weight
WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

@ 42.5/30kg

 


 

Tuesday

11-07-2017
Skill
3 Rounds
10 V-sits,
10 Pistols
Skill
3 Rounds
10 KB Swings,
2 Lengths Bear Crawl
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 12
Max Reps
Burpees,
TTB,
Box Jumps

 


 

Wednesday

12-07-2017
Deadlift (3 x 12 )
2 Rounds
10 Good Morning
10 banded RDL2 Rounds
5 KB Single Leg RDL each side
Hollow hold x 20s

1 Round with barbell
10 RDL
10 Knees to shins
10 Deadlift

3-4 sets to build up weight for WOD. Should be able to go 12 UB

B: Power Clean (3 x 9)
3 Reps of each
Clean Curl (no knee bend)
Clean Curl to Power Position
Dip + High Pull
High hang power clean
Low hang clean pull
Low Hang Power Clean
Clean Pull
Power Clean
Then
10 mins to build to WOD weight
C: Push Jerk (3 x 6 )
Foot work drills for push Jerk
2 Plates at shoulder width
Start with feet inside plates
Dip drive and land in squat on plates
Then add arms
Then repeat with PVC3 Reps of each
Strict Press
Push Press
Push Jerk

10 mins to build up to WOD weight should be able to do at lest 6 UB

WOD
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
@ 70/47.5kg
18 min Time Cap

 


 

Thursday

13-07-2017
A: Pull-ups (3 x 5-10 )
A1: Muscle-ups (3 x 2-5 )
Strict
B: Handstand Walk (3 x max )
Wall Climb, or shoulder taps to scale
C: L-Sit (3 x 30s )
WOD
2k Row (Time)
Max Effort 2k Row

 


 

Friday

14-07-2017
A: Snatch (5 x 5 )
Build up to WOD weight
B: Bar Muscle-ups (3 x 1-5 )
Scale to hardest variation managable
1. Jumping Pull Up
2. Jumping Chest to Bar
3. Kipping Pull Up
4. Kipping CTB
5. Jumping Bar MU
6. Bar MU
WOD
Metcon (Time)
12 – 9 – 6 and 9 – 6 – 3
Squat Snatch @65/42.5kg,
Bar Muscle Up

Scale to DB Snatch and jumping Bar MU or
12-9-6 CTB, or
15-12-9 Pull Ups or
18-15-12 Jumping Pull Ups

 


 

Saturday

15-07-2017
Double-Unders (6 minutes )
6 minutes to get as far as possible
20 UB
40 UB
60 UB
80 UB
100 UB
If you break before the end of the set Run 100m then start that set again
B: Handstand Push-ups (4 x 5-10)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 20 min AMRAP
100 DU’S,
80 Sit Ups,
60 Wall Balls,
40 Burpees,
20 HSPU’s/Push ups

 

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