WOD 4.2

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DELOAD WEEK

 
 
 
 
 

Monday

Front squat 5 x 2+2 (hold 15s in front rack after 2 reps, then do 2 more reps)

Metcon:
3 rounds for quality
7-10 split squat (DB/KB loaded at sides)
rest 15s
40-60s wall sit
rest 15s
7-10 sT2B
rest 15s
20-30s hollow hold
rest 30s

Tuesday

HSPU skills for 15 mins

EMOM 30:
1: x HSPU
2: 30-50 DU
3: x pull ups
4: 12-18 KBS
5: rest

Go for strict if you wish to do more strength work or kipping for skill/stamina work.

Wednesday

Push jerk 5 x 3 (hold 2s in dip and catch, moderate loads)

Metcon:
15 min of continuous work
20s one arm plank / side
10 KBS
8 goblet squat
6 single arm floor press / side

Thursday

WOD (S): Basic conditioning session

Move steadily for 40 mins:
10m inch worm
10m lunges
15 air squat
10 push up
5 pull up
15/12 calories on machine
45-60s plank

Friday

Banded deadlift 5 x 5 (light to moderate loads)

Metcon:
4 rounds not for time
5 power clean
5 front squat
8 box jump
8 T2B
Athletes choose loads, rest as needed between rounds.

Saturday

Team WOD 11:00. Gymnastics 12-13. CF masters 14-15:00 (large gym in use).

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