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Programming 12/03/18-17/03/18

By Sarah Cahill | In Wods | on March 11, 2018

Monday

12-03-2018
A: Power Snatch (3 x 5 )
B: 100/200/300m Row (3 Rounds for time)
WOD
Metcon (3 Rounds for reps)
3 mins on 3 mins off x 3 “Row 250/200m
5 Power Snatch
Max Burpees over the bar

Tuesday

13-03-2018
A: Floor Press (3 x 8 )
B: Chin Up (3 x 8 )
C: Handstand Hold (3 x 30-60s )
WOD
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 Alt DB Snatch
10 Burpees
20 DB Push Press
10 Pull Ups
20 DB Hang Cleans
10 Box Jumps @ 30/24″

Tuesday OLY
13-03-2018
A: Clean and Jerk (5 x 1 @ 85% )
B: Front Squat (3 x 3 @ 80% )

Wednesday

14-03-2018
A: Deadlift (4 x 5 )
B: Push-ups (4 x 5-10)
tempo 5-2-x-1
WOD
Metcon (Time)
6 Rounds for time (12 min cap)
“12 Med Ball Clean
10 Sit to Down Up
32 Double Unders “

 


Thursday

15-03-2018
A: Back Squat (4 x 5 )
B: Single leg RDL (4 x 5 each arm)
C: Hollow hold/hollow rock (4 x 10)
hold for 30s or 10 rocks
WOD
Metcon (Time)
 1- 10
Thrusters @50/35kg & TTB
15 min Cap

 


Thursday OLY

15-03-2018
A: Snatch (5 x 1 @ 85% )
B: Overhead Squat (4 x 3 @ 80% )

 

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