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Programming 18/03/19-23/03/19

By Sarah Cahill | In Wods | on March 18, 2019

TUESDAY

19-03-2019
A: Front Squat (4 x 4 @ 70-75% )
B: Kettle Bell Swing (4 x 15 )
C: Arch Hold (4 x 30s )
WOD
Metcon (AMRAP – Reps)
In Pairs
“12 min Running Clock
1 min Max Wall Balls  @9/7kg
1 min Max Box Jump Overs
1 min Max Burpee bar touch
x 4 Rounds “

 

TUESDAY OLY

19-03-2019
A: Clean DL + Hang Clean + Pause Clean (5 x 1 + 1 + 1 )
Push Press + Jerk
WEDNESDAY
20-03-2019
A: Deadlift (4 x 10 )
B: Pistols (4 x 5 each leg )
WOD
Metcon (AMRAP – Reps)
In Pairs
“5 min Max Cal Row then straight into
AMRAP 10
20 KB Swings
20 KB Lunges
THURSDAY
21-03-2019
A: Pull-ups (4 x 5 )
A1: Muscle-ups (4 x 1-5)
B: Handstand Push-ups (4 x 5-10)
C: Turkish Get Up (4 x 2 each arm )
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 4
Muscle Up/Pull Up
HSPU/Hand Release Push Up
DU’s
THURSDAY OLY
21-03-2019
Snatch DL + Hang Snatch + Snatch (5 x 1 + 1 + 1)
B: Overhead Squat (5 x 2 )
FRIDAY – 19.5
SATURDAY – 19.5

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