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Programming 23/07/18-28/07/18

By Sarah Cahill | In Wods | on July 22, 2018

Monday

23-07-2018
A: Back Squat (4 x 5 @ 3-2-x-1)
Tempo;
3s Down
2s Hold
Up
1s Reset
B: Crock Row (4 x 10 each side )
WOD
Metcon (AMRAP – Reps)
In Pairs 2 min AMRAP x
3 Rounds each
“200/150m Row
AMRAP Burpee Box Jumps ”

Score is your total bupree Box Jumps reps

 


Tuesday

24-07-2018
A: Strict Press (5 x 3 )
B: Pull-ups (5 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
“200m Run
10 Push Press @55/35kg
200m Run
10 Pull Ups “

 


Tuesday OLY

24-07-2018
A: Barbell Complex (Snatch) (4 x 1 )
Snatch DL
Snatch High Pull
Snatch Curl
Muscle Snatch
BTK Press
OHS
Zots press
B: Snatch Pull + Hang Snatch + OHS (5 x 1 +1 + 1 every 90s )

 


Wednesday

25-07-2018
A: RDL (4 x 6 )
B: Deadhang (4 x 30s )
Tuck hang or L-Hang if able
C: Side Plank (4 x 30s each side )
WOD
Metcon (Time)
“3 Rounds for Time
14 min cap ”
“10 Russian KB Swings @ 32/24kg
20 DU’s/60 singles
10 Goblet Squats @32/24kg
30 DU’s/90 singles
10 Push Ups
40 DU’s /120 Singles “

 


Thursday

26-07-2018
A: Wall Climb (4 x 40s )
B: Shoulder Taps (4 x 40s)
C: Handstand Hold (4 x 40s)
D: Hollow Hold (4 x 40s )
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 3
1. Box Jumps
2. Sit Ups
3. Grasshoppers

 


Thursday OLY

26-07-2018
Barbell Complex (Clean and Jerk) (4 x 1 )
Clean DL
High Pull
Clean Curl
Front Squat
Push Press
Split jerk
B: Clean Pull + Hang Clean + Jerk (5 x 1 + 1 + 1 every 90s )

 

Friday

27-07-2018
A: Double KB Front Rack Lunges (4 x 16 )
B: Strict Toes-To-Bar (4 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 20 min AMRAP
Row 50/40cal
20 TTB
20 Alt Pistols/Goblet Lunges
20 Burpee Bar Touch

 


Saturday

28-07-2018
WOD
Metcon (No Measure)
Working in Pairs, P1 starts on the Rower, P1 on the AMRAP then swap before moving to the next
1) 2 min Row
30s Rest
1a) 2min AMRAP 10 Air Squat + 100m Run
30s  Rest
2) 2 min Row
30s  Rest
2a) 2min AMRAP 10 Burpees + 10 Lunges
30s  Rest
3) 2 min Row
30s  Rest
3a) 2min AMRAP 10 KB Swings + 10 Down Up’s
30s Rest
4) 2 min Row
30s Rest
4a) 2min AMRAP 10 Sit Up + 5-10 Push Ups
30s Rest
5) 2 min Row
30s Rest
5a) 2min AMRAP 20 DU’s + FC
30s  Rest
6) 2 min Row
30s  Rest
6a) 2min AMRAP 10 Wall Balls + 1 Rope Climb
30s Rest
7) 2 min Row
30s Rest
7a) 2min AMRAP 1 Bear Crawl + 20 Russian Twists
30s Rest
8) 2 min Row
30s Rest
8a) 2min AMRAP 1 Prowler + 5 Box Jumps

 

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