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Programming 22/10/18-27/10/18

By Sarah Cahill | In Wods | on October 21, 2018

Monday

22-10-2018
A: Strict Toes-To-Bar (3 x 5 )
B: Single Arm Dumbell Press (3 x 5 each arm)
WOD
Metcon (Time)
6 Rounds for time (20 min cap) “12 Hang Clean and Jerk @ 22.5/15kg (6 each arm)
12 Box Jumps @ 24/20″”
12 Alt DB Snatch @ 22.5/15kg
12 TTB “

Tuesday

23-10-2018
A: Reverse Lunges (4 x 10)
with barbell
B: Pistols (4 x 5 each leg )
C: Hollow hold + Superman Hold (4 x 30s each side)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs YGIG 12 min AMRAP “Row 12/10 Cal
10 DB Step Overs @ 15/10kg’s
8 Burpees Over the Rower

Tuesday OLY
23-10-2018
A: Power Clean + Push Press (5 x 2 + 1 )
B: Ab Roll outs (3 x 5 )
C: V-Sits (3 x 10)
D: Back Extension (3 x 5 )
Wednesday

24-10-2018
WOD
Metcon (Time)
In Pairs – 30 min cap ”
100 Wall Balls @ 9/6kg
100 Cal Row
80 Burpees to the plate
80 Sit Ups
60 Goblet Squats @ 24/16kg
60 Push Ups “
Thursday

25-10-2018
A: Push Press (4 x 5 )
B: Deadhang (4 x 30s)
C: Handstand Push-ups (4 x 5 )
D: V-Sits (4 x 10)
WOD
Metcon (AMRAP – Rounds and Reps)
2 min on 1 min off x 3
10 DB Push Press
10 DB Squats
10 DB Lunges
Thursday OLY

25-10-2018
A: Power Snatch (5 x 3)
Overhead Squat (5 x 3 )
Friday

26-10-2018
A: Thruster (4 x 5 )
B: Pull-ups (4 x 3 )
WOD
A: FRAN (Time)
FRAN
21-15-9
Thrusters @ 42.5kg/30kg & pull ups
Saturday – Sarah’s Wedding

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