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Programming 27/10/2015 – 31/10/2015

By Sarah Cahill | In Uncategorized | on October 26, 2015
Congratulations to the Red Iron Team of Garry, Shane, Ava and Coach Cahill who finished 6th out of 94 teams in the Intermediate section of The Filthy 150 in Dublin this weekend. Sterling effort from all the team over 6 WOD’s consistently inside the top 10 on almost all the workouts. Huge thanks to the guys who came all the way up to Dublin to support us, Mark, Annette, Steph, John, Bernadette and Mikey hope it’s given you a taste for competition as we’ll be looking to enter plenty more teams next year.
Tuesday 27-10-2015
A: Deadlift (4 x 5 )
Rest 1 min
B: Ring Dips (4 x 5 )
Rest 45s
C: Russian Twist (4 x 10 each side )
10 reps to each side
Rest 1min
WOD:
10 min AMRAP
8 Push Press @ 50/35kg or 20/15 DB’s
10 Goblet Squats @ 24/16kg
12 Pull Ups

*** scale the push press weight as necessary, and use DB’s if over head or front rack position is challenging

Scale pull ups to jumping pull ups (wrist above the bar) or ring rows NO bands

Wednesday  28-10-2015

A: Back Squat (4 x 5 )
Build over the 4 sets to a heavy 5 rep
Rest 1 min
B: Broad Jump (4 x 5 )
Reset between reps
Rest 45s
C: Plank + Push Up (4 x 60s )
Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows
WOD:
3 Rounds for Time
15 Wall Balls @9/7kg
10 Burpee Box Jump Overs @24/20″
Thursday 29-10-2015
Gymnastics
A: Windmill (4 x 10 each side )
Rest 45s
B: Skin the Cat (4 x 1-3)
Advance to straight legs if able work through front and back lever
If doing multiple reps don’t come down between
Rest 45s
C: L-Sit (4 x 30s )
Accumulate 30s in as few sets as possible work towards straight legs
Rest 1 min
Conditioning 
EMOM 10
odd: 10 Ring v-ups,
even: 10 Chin Ups
 
Friday 30-10-2015

A: Bench Press (4 x 5 )
If not enough benches replace with floor press
Rest 45s
A: Pull-ups (4 x 5 )
Rest 45s
C: Seated Ext rotation (shoulder) with DB (4 x 10 each arm )
Rest 45s
WOD:
YGIG alternate movements 8 mins:
12 Plate GTOH @ 25/15
10 OH Plate Lunges @25/15
8 Weighted sit ups @25/15
Saturday – HALLOWEEN FANCY DRESS 
WOD:
A: Teams of 3
Complete
90 KB swings @ 24/16kg
90 wall balls @9/7kg
90 burpees
**between each set of 90 each members must bob for an apple + throw into the empty bucket, team can’t move onto the next movement until each person has bob an caught an apple and successfully thrown it into the bucket
B: Teams of 3
object carry –
2 x 400m with
1 x KB 24/16,
1x Med ball 9/7kg,
1x Plate 20/15kg
All athletes can run together and can swap over the objects as many times as they like

 

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