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Programming 26/11/18 – 1/12/18 

By Sarah Cahill | In Wods | on November 25, 2018

Monday 

26-11-2018
A: Deadlift (5 x 3 )
all working sets @ 75%
B: Bent Over Row (5 x 5 )
WOD
Metcon (AMRAP – Reps)
In Pairs 6 min AMRAP
Max Cal Row

Tuesday 

27-11-2018
A: Push Press (4 x 5 )
B: Pull-ups (4 x 5 )
C: External Rotation with Band (4 x 10 each side)
WOD
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 DB Push Press
12 Down Ups
14 Alt DB Snatch

Tuesday OL Y

27-11-2018
A: Clean Curl (3 x 10 )
Holding front squat x 1s each
Split Jerk (5 x 5 )
with hold in dip, hold in langing + hold in recovery
C: From Toes Shrug and Drop to Front Squat (3 x 10 )

Wednesday 

28-11-2018
WOD
Metcon (AMRAP – Reps)
30 min EMOM
1) 5 TTB/10 Knee Raises + 5 Burpee Bar Touch
2) 12/10 Cal Row + 20 Foot tap to rower
3) 10 DB Lunges + 10 Mountain Climbs on DB’s
4) 10 Goblet Squats + 10 KB Swings @ 24/16kg
5) Rest
x 6 round ”

Divide the group into 2 Groups, Group 1 starts on #1 and Group 2 start on #3

Thursday 

29-11-2018
A: Pull Up (10 min practice )
A1 : Muscle-ups (10 mins )
10 min practice
B: Handstand Push-ups (10 min Practice )
B1: Handstand Walk (10 min Practice )
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 4 rounds
Box Jump Overs
Ring Row
DU’s “
Thursday OLY 
29-11-2018
A: Snatch Curl (3 x 10 )
B: From Toes shrug and drop to OHS (3 x 10 )
C: Overhead Squat (3 x 10 )
Between the racks
Friday 
30-11-2018
A: Power Clean + Power Jerk (5 x 2 )
B: Deadhang (5 x 1 min)
WOD
Metcon (Time)
“For Time
YGIG 10 Rounds total ”
5 GTOH
5 Burpees over the bar
100m Run “
Saturday – 4th Anniversary Games! WODs to be announced

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