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Programming 27/08/18 – 01/09/18

By Sarah Cahill | In Wods | on August 26, 2018

Monday

27-08-2018

A: Push Press (3 x 5 )

B: Strict Toes-To-Bar (3 x 5 )

WOD

Metcon (3 Rounds for reps)4 min on 1 min off x 3″4 min AMRAP5 Push Press @ (70% of A)5 Burpee Box JumpsRest 1 min4 min AMRAP10 Sit Ups5 Push Press5 Bupree Box Jumps1 min Rest4 min AMRAP20 Du’s10 Sit Ups5 Push Press5 Burpee Box Jumps “
Tuesday 

28-08-2018

A: Back Squat (10 x 5 @ 50-60% )
Every min for 10 mins
B: Pull-ups (50% of max x 10 )
every min for 10 mins 50% of max

WOD

Metcon (AMRAP – Reps)
12 mins YGIG * 1 partner does 1 Round of Cindy while the other Rows, your score is your cals on the rower
“1 Round Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
V’s Row “

Tuesday OLY 

28-08-2018

A: Barbell Complex (Clean and Jerk) (5 x 1 )

B: Pause Clean DL + Hang Power Clean (5 x  1 + 2 )

15 mins building
then 5 x 1 @ 75%
Wednesday 
29-08-2018
WOD
Metcon (Time)
30 Min Cap in Pairs
“2 Rounds
300m Run (both)
30 Box Jumps @24/16kg
30 Wall Balls @9/7kgRest 2 mins

1 Round
Row 1km/800m (shared)
50 Down Ups
50 Med Ball Cleans @9/7kg

Rest 2 mins

2 Rounds
100 DU’s
30 DB Snatch @22.5/15kg
30 Air Squats @9/7kg ”

Thursday 
30-08-2018
A: Ring Rows (4 x 30s )
B: Dips (4 x 30s )
C: Wall Climb (4 x 30s )
D: Handstand Hold (4 x 30s)
shoulder shrugs if able
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
“1 Ring MU/2 Bar MU/3 CTB/6 Pull Ups
10 Push Ups
10 Weighted Sit Ups @20/15kg
Thursday OLY 
30-08-2018
A: Barbell Complex (Snatch) (5 x 1 )
B: Pause Snatch DL + Hang Power Snatch (5 x 1 + 2 )
15 mins building then 5 x 1 @ 70-75%
Friday 
31-08-2018
A: Thruster (1 x 5 )
Build to a heavy 5 rep from the floor
WOD
Metcon (Time)
In Pairs
“100 Thrusters for time
* every min burpees over the bar
Min 1 = 1 burpee
Min 2 = 2 burpees
Min 3 = 3 burpees* barbell weight 60% of A ”
12 min Cap

Saturday 
01-09-2018
WOD
Metcon (4 Rounds for reps)

In Teams of 4

“5 min AMRAP
100m Run + 5 Down Ups
*Rx = with weighted vest

Rest 2 mins

5 min AMRAP
Cals on Bike

2 min Rest

5 min AMRAP
Row 150/100m + 1 Sled Pull

2 min Rest

5 min AMRAP
20 DU’s + 4/3tyre flips ”

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