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Programming 5/02/2018-10/02/2018

By Sarah Cahill | In Wods | on February 4, 2018

Monday 05-02-2018

A: Front Squat (4 x 3 )
@70- 75%
focus on form!
B: V-Sits (4 x 10)
C: Farmer’s Carry (4 x 1 min)
Holds on the spot
WOD
Metcon (AMRAP – Reps)
in pairs 3min on 3min off x 3 Row 300/250m,
10 burpees over the rower,
max DU’s

Score is your DUs

Tuesday 06-02-2018

A: RDL (4 x 6 )
B: Ring Rows (4 x 8 )
C: Pistols (4 x 10 )
WOD
Metcon (Time)
“For time 12 min cap ”
“Run 400m,
Then 3 Rounds
10 Box Jumps
10 Push Ups
Run 400m “

Tuesday OLY 06-02-2018

A: Snatch Pull + Hang Snatch (6 x 2 )
From blocks
B: Behind the neck Strict Press (3 x 3 )
C: Bent Over Row (3 x 10)

Wednesday 07-02-2018

A: Push Press (4 x 3 )
B: Pull-ups (4 x 7 )
C: L-Sit (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
“10 min AMRAP
In Pairs 1 person complete 1 Round, partner 2 must hold a dead hang  ” 10 Wall Balls 9/7kg
10 down ups

Score is combined Round and reps

Thursday 08-02-2018

A: Double KB Front Rack Lunges (4 x 12 )
B: Strict Toes-To-Bar (4 x 7)
WOD
Metcon (Time)
4 Rounds for time
“20 Alt DB Snatch
10 TTB “

Thursday OLY

08-02-2018
A: Clean + Hang Clean + Front Squat (6 x 3 )
B: Hollow Hold (Tabatta)

Friday 09-02-2018

WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 30 min AMRAP
“2km Row
100 KB Swings @ 24/16kg
80 Sit Ups
60 Pull Ups
40 Box Jump Overs
20 Push Up/HSPU”

Saturday 10-02-2018

A: Hang Power Snatch (6 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs YGIG 10 min AMRAP
Partner 1 completes 1 round while Partner 2 rests
5 Hang Power Snatch
5 Burpees Over the Bar

Score is combined Rounds and reps

 

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