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Programming 31/10/2017 – 04/11/2017

By Sarah Cahill | In Wods | on October 30, 2017

Tuesday 31-10-2017

A: Front Squat (1 x1 )
25 mins to find your 1RM
WOD
FRAN (Time)
FRAN
21-15-9
Thrusters @ 42.5kg/30kg & pull ups

Tuesday OLY  31-10-2017 OLY

A: Snatch (1 RM)

 


Wednesday 01-11-2017

WOD
Metcon (AMRAP – Rounds and Reps)
EMOM In Pairs 4 min on 1 min off x 6 “A) Row 10/8 Cal
10 TTB
30 Du’s

B) Row 10/8 Cal
10 Down Ups
10 Push Ups

C) Row 10/8 Cal
10 Box Jumps
10 Goblet Lunges “


Thursday 02-11-2017

A: Pull-ups (1 x max )
B: Dips (1 x max)
C: Handstand Hold (1 x max )
Hold or walk
WOD
Metcon (3 Rounds for reps)
3 min window 1 min rest
“1. Run 400m Then Max Bar Muscle Ups/Pull Ups
2. Run 400m Then Max HSPU’s/ Push Ups
3. Run 400m Then Max Burpees “

Thursday OLY  02-11-2017 OLY

A: Clean and Jerk (1 x 1 )

Friday 03-11-2017

A: Single leg RDL (4 x 5 )
B: Broad Jump (4 x 5 )
C: KB Swing (4 x 10 )
WOD
A: 1000m Row (Time)
Max Effort 1000m Row

Saturday 04-11-2017

WOD
Metcon (Time)
In Pairs 20 min cap
“60 Wall Balls
50 DB Lunges
40 KB Swigns

50 Wall Balls
40 DB Lunges
30 KB Swigns  @ 32/24kg (Russian)

40 Wall Balls
30 DB Lunges
20 KB Swings

30 Wall Balls
20 DB Lunges
10 KB Swings “

 

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