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Programming 13/08/18-18/08/18

By Sarah Cahill | In Wods | on August 12, 2018

Monday

13-08-2018
A: Paused Front Squat (5 x 3 @ 70% )
B: Deadhang (5 x 30s )
Deadhang/Tuck hang/L-Hang
WOD
FRAN (Time)
FRAN
21-15-9
Thrusters @ 42.5kg/30kg & pull ups

 


 

Tuesday

14-08-2018
A: Wall Facing Wall Climb (4 x 1min )
B: Hollow Hold (4 x 1 min )
10s hold + 5 sit ups
C: Strict Toes-To-Bar (4 x 1 min )
WOD
Metcon (AMRAP – Rounds and Reps)
YGIG 10 min AMRAP
“10 TTB
10 Box Jumps
10 Burpee Bar Touch

 

Tuesday OLY

14-08-2018
A: Barbell Complex (Clean and Jerk) (5  x 1)
Clean DL
High Pull
Clean Curl
Push Press
Jerk
A: Power Clean + Power Jerk (5 x 2+1)

 


Wednesday

15-08-2018
WOD
Metcon (Time)
In Pairs 30 min cap
“2 Rounds
400m Run (both)
40 KB Swings @24/16kg
40 Wall Balls @9/7kgRest 2 mins

2 Rounds
Row 600/500m (shared)
40 Down Ups
40 Wall Balls @9/7kg

Rest 2 mins

2 Rounds
100 DU’s
40 DB Snatch @22.5/15kg
40 Wall Balls @9/7kg ”

 


Thursday

16-08-2018
A: Turkish Get Up (3 x 2 each side)
B: Pallof Press (3 x 10 )
C: Side Plank (3 x 30s )
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 3
“DU’s
Pull Ups
Weighted Sit Ups
Push Ups “

 


Thursday OLY

16-08-2018
A: Barbell Complex (Snatch) (5 x 1 )
– Snatch DL
– High Pull
– Snatch Curl
– BTN Press
– OHS (to parallel)
B: Power Snatch (5 x 2 )
C: Behind the neck Strict Press (5 x 2 )

 

Friday

17-08-2018
A: Cluster (4 x 3 )
B: Hollow Hold (4 x 30s )
C: Arch Hold (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
2 min on 1 min off x 3
“3 Cleans @ 70/50kg
7 Burpees over the bar
21 Du’s “

 


Saturday

18-08-2018
WOD
Metcon (4 Rounds for reps)
Teams of 4
“5 min AMRAP
2 People working on each
a) Assault Bike
b) Burpee Box JumpsRest 2 mins
5 min AMRAP
2 people working on each
a) Row
b) Rope Climbs

Rest 2 mins
5 min AMRAP
2 people working on each
a) 100m Sprints
b) Box Push

Rest 2 mins
5 min AMRAP
2 people working on each
a) Goblet Squats @24/16kg
b) DU’s

* Partners can swap as many times as you like during the 5min AMRAP. Score is your total reps for the full team ”

 

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