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Programming 19/02/2018 – 24/02/2018

By Sarah Cahill | In Wods | on February 18, 2018

Monday 19-02-2018

A: Back Squat (5 x 5 )
@75%
B: Pull-ups (5 x 5 )
WOD
500m Row (Time)
Max Effort 500m Row

Tuesday

20-02-2018

A: Ring Rows (3 x 10 )
A1: Muscle-ups (3 x max )
B: Push-ups (3 x 10 )
B1: Strict HSPU’s (3 x max )
C: V-Sits (3 x 10 )
WOD
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
“1 Ring MU*
18 Alt DB Snatch @20/15kg
10 Burpee Box Jumps @24/20″
50 DU’s “

Tuesday OLY

20-02-2018

A: Snatch Pull + Hang Snatch + Snatch (4 x 1 + 1 + 1 @75% )
B: Back Extension (3 x 30s hold )
C: Hollow Hold (3 x 30s )

Wednesday

21-02-2018

A: Push Press (4 x 5 )
B: Double KB Front Rack Lunges (4 x 14 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs YGIG Alternate hold SA plank while waiting
“15 Wall Balls @9/7kg
15 Weighted sit ups @20/15kg
15 Russian KB Swings @32/24kg “

Thursday

22-02-2018

A: Front Squat (5 x 5 )
B: Strict Toes-To-Bar (5 x 5 )
WOD
Metcon (Time)
3 Rounds for time
“10 DB Thrusters @20/15kg
10 TTB
10 DB Lunges @20/15kgs
10 Down Ups “

Thursday OLY

22-02-2018

A: Hang Clean and Jerk (4 x 1 + 1 @ 80-85% )
B: Russian Twist (3 x 20 )
start in hollow position take a weight (DB, med ball, plate) from one side to the other
C: Bulgarian Split Squat (3 x 5 each leg )

Friday

23-02-2018
A: Turkish Get Up (4 x 2 each arm )
B: Ab wheel (4 x 5 )
C: Pistols (4 x 5 each leg )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs AMRAP 12
Row 1km/800m
20 Bupees over the Rower

Saturday

OPEN 18.1

 

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