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Programming 5/03/18-10/03/18

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

Monday

05-03-2018
A: Barbell Lunges (4 x 10)
Front Rack
B: Renegade Row (4 x 10)
C: Hollow hold/hollow rock (4 x 10)
hold for 30s or 10 rocks
WOD
Metcon (Time)
5 Rounds for Time (12 min cap) “10 KB Swings @24/16kg
10 Burpees
10 Goblet Lunges @24/16kg
30 DU’s “

 


 

Tuesday

06-03-2018
A: Push Press (4 x 3 )
 B: Pull-ups (4 x 3-5 + 10s hold )
WOD
Metcon (AMRAP – Rounds and Reps)
“10 min AMRAP
In Pairs YGIG 1 Round each
Partner hold dead hang ”
8 DB Push Press
8 DB Step Ups (4 each leg) @20/15kg

Tuesday OLY

06-03-2018
A: Snatch Balance (3 x 2 )
B: Hang Snatch (4 x 1 + 1 )
Hang Snatch + OHS

Wednesday

07-03-2018
WOD
Metcon (Time)
30 min cap (All reps shared)

“30-20-10
Wall Balls + Cal Row + Wall Balls

30-20-10
DB Snatch + Cal Row + DB Snatch

30-20-10
TTB + Cal Row + TTB”


Thursday

08-03-2018
A: Back Squat (5 x 5 )
B: Ab wheel (5 x 5 )
WOD
Metcon (10 Rounds for time)
10 Rounds rest 2:1
100m Row Sprints

Thursday OLY

08-03-2018
A: Split Jerk (6 x 1 )
B: Hang Clean (4 x 2 )

 

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