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Programming 23/10/2017 – 28/10/2017

By Sarah Cahill | In Uncategorized, Wods | on October 27, 2017

Monday 23-10-2017

A: Deadlift (4 x 4 )
@65-70%
B: Weighted Plank (4 x 1 min)
WOD
Metcon (5 Rounds for time)
5 Rounds
300/250m Row

Tuesday 24-10-2017

A: Strict Press (4 x 4 )
B: Pull-ups (4 x 5 )
Wide Grip
C: Hollow Hold (4 x 1 min)
Accumulate the 60s if needed
WOD
Metcon (Time)
4 Rounds (12min cap)
“12 Barbell Lunges,
9 STOH,
6 Pull Ups
*Front Rack, Alt. @50/35kg”

Tuesday 24-10-2017 OLY

A: Clean (5 x 2 )
@80%
B: Split Jerk (5 x 2 )
@ 75-80%

Wednesday

25-10-2017
A: Back Squat (4 x 4 )
@70-75%
B: Strict Toes-To-Bar (5 x 5 )
WOD
Metcon (Time)
“30 – 20 – 10
20 – 10 – 6
10 – 5 – 3
“Wall Balls,
TTB,
HSPUs/Push Ups
15 min cap”

Thursday

26-10-2017
A: Dips (4 x 5-10 )
B: Ring Rows (4 x 8-12)
False grip or regular
C: Wall Climb (4 x 3 )
D: Bar Muscle-ups (4 x 1- 3 )
Can scale to jumping from box
WOD
Metcon (AMRAP – Reps)
EMOM 9
“Bar MU 1-3 / CTB 3-6 / Pull Up 6-10
DU’s 30-50 / S. Skips 30-60
Weighted Sit Up 10-12 @20/15kg”

Thursday 26-10-2017 OLY

A: Snatch (5 x 2 )
75-80%
B: Overhead Squat (3 x 3 )
Pause at the bottom for 3 s
C: Snatch Pull (3 x 3 )

Friday 27-10-2017

A: Kettle Bell Swing (4 x 8 (Russian))
B: Seated DB Press (4 x 6 each arm )
C: Double KB Front Rack Lunges (4 x 5 each leg )
WOD
Metcon (AMRAP – Rounds and Reps)
20min AMRAP In Pairs
“200m Run together
20 DB PP
10 Synchro Burpees to Plate,
20 DB Front Squats
10 Synchro OH Single Arm DB Lunges”

Saturday 28-10-2017

A: Power Clean, Hang Power Clean, Jerk (5 x 2 )
WOD
Metcon (Time)
“In Pairs
50-40-30
40-30-20
30-20-10 ”
“Air Squats
Push Ups
Down Up “

 

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