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Programming 16/10/2017 – 21/10/2017

By Sarah Cahill | In Uncategorized, Wods | on October 15, 2017

Monday 16-10-2017

A: Strict Press (4 x 3 @ 75-80%)
B: Pull-ups (4 x 5 )
wide grip
C: Weighted Plank (4 x 1 min)
WOD
Metcon (Time)
5 Rounds for Time
“10 Push Press @ 50/35kg
10 Front Rack Lunges
10 Down Up Over the bar”15 min cap

 


 

Tuesday 17-10-2017

A: Back Squat (5 x 2 )
WOD
Metcon (Time)
For Time (12 min cap)
“400m Run
30 Burpees
Rest 2 mins
Repeat “Score is total time including 2 min rest

 


Tuesday 17-10-2017 OLY

A: Clean + Front Squat + Jerk (6 x 1+1+1)
B: Broad Jump (3 x 5 )
C: Hollow Hold (3 x max )

Wednesday 18-10-2017

WOD
Metcon (AMRAP – Reps)
3mins on 1 min off x 8
A) Row 100m + 10 Box Jumps
B) 40 Double unders + 10 DB Thrusters
C) Row 100m + 10 KB Swings
D) 40 Double Unders + 10 DB Lunges
Repeat x 1DB’s @15/10kgs

A) 1 Round = 20 reps
B) 1 Round = 50 reps
C) 1 Round = 20 reps
D) 1 Round = 50 repsScale DU’s to 40 single skips

Thursday 19-10-2017

A: Wall Climb (4 x 3 )
B: Strict Toes-To-Bar (4 x 10 )
C: Muscle-ups (4 x 1-3 )
Strict Ring
C1 : Chin Up (4 x 5 )
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 12
“HSPU’s/Push Ups
TTB
Grasshoppers
Muscle up/Pull Up “

 


Thursday 19-10-2017 OLY

A: Snatch Pull + Hang Snatch + OHS (6 x 1 + 1 + 1 )
B: Bent Over Row (3 x 5 )
C: Bottom Up KB Press (3 x 5 each arm )

 


Friday 20-10-2017

A: Power Clean and Push Press (5 x 3 )
WOD
Metcon (Time)
In Pairs complete
30 Clean and Jerk
40 Wall Balls
50/40 Cal Row

 

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