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Programming 11/12/2017 – 16/12/2017

By Sarah Cahill | In Wods | on December 10, 2017

Monday 11-12-2017

A: Back Squat (4 x 3 @ 75% +)
B: Deadhang (4 x 1 min )
WOD
Metcon (No Measure)
“In Pairs Complete 1 Round then swap
Partner in Push Up position while waiting
4 Rounds Each ”
“10 Double KB Swings
8 Alt Double KB Lunges
6 Double KB Push Press

Tuesday 12-12-2017

A: Wall Climb (3 x 3 )
B: Dips (3 x 6 )
C: Pull-ups (3 x 6 strict )
WOD
Metcon (AMRAP – Reps)
“in Pair 4 Rounds each
1 person completes 1 round then swap over ”
“In 2:30 window:
250/200m Row
10 Pull Ups
Max Burpee Bar Touch

Score is your burpees

Tuesday OLY 12-12-2017

A: Clean and Jerk (6 x 2 )
@80%

Wednesday 13-12-2017

WOD
Metcon (No Measure)
4 mins per station 1 min rest
“1. Bike
2. Sinlge arm Farmers Carry
3. Rope Climb
4. Prowler
5. OH Single arm Walking Lunge
6. Burpee Tyre Flip Jump in and out
7. Man Makers “

Thursday 14-12-2017

A: Strict Press (3 x 5 )
B: Kip Practice (3 x 10 )
Starting the kip movement – Hollow to arch

On rings
C: Push-ups (3 x 10 )
C1 : Strict HSPU’s (3 x 5+)
Conditioning
Metcon (No Measure)
For Form Not Time
P”10 -1
Strict TTB
Push Press ”
18 min Cap

Push press taken from the floor

Thursday OLY 14-12-2017

A: Snatch (6 x 2 @ 80% )

Friday 15-12-2017

WOD
Metcon (Time)
In Pairs
30 min Cap
“A) 30-20-10
Synchro Plate GTOH & Cal Row (shared)

1 min Rest

B) 30-20-10
Synchro Squats & Cal Row (shared)

1 Min Rest

C) 30-20-10
Synchro Weighted Sit Up  & Cal Row (shared)”


Saturday 16-12-2017

A: Power Clean (5 x 2 )
B: Push Up Transfer (5 x 1 min)
WOD
Metcon (No Measure)
10 min EMOM
“8 Power Clean
10-15 Wall Balls “

 

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