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Monday

Push jerk 4 x 5
Split jerk 4 x 2

KB strict press 3 x 7-10

Metcon:
“Helen”
3 rounds for time
400m run
21 KBS 24/16
12 pull ups

Tuesday

Gymnastics strength:
pick 2 of 3

1. Strict HSPU + Kipping HSPU 4 x 2-3 + 3-6
2. Ring dips 3 x 70% of max reps
3. Strict C2B + Strict pull up + kipping pull up 4 x 2+3+4

* Adjust reps for challenging sets
* Progressions available

Metcon:
AMRAP 12
11 air squats
10 lunges
9 burpees
8 T2B
7 HSPU

Wednesday

Back squat 3 x 10 – 65% of 1RM
(4 weeks basic squat cycle ending up to heavy single back squat in week 4)

Metcon:
27-21-15
Wall balls
KBS 32/24

Olympic: Clean&Jerk

Thursday

WOD (S): “Pick your poison”
1) Wall ball x 60
2) HR push ups x 70
3) KBS 24/16 x 80
4) Burpees x 50
5) T2B x 40
6) Pull ups x 40
7) Jumping lunges x 80
8) thrusters 35/25 x 40
9) DB/KB snatch x 40

compare to WOD (S) 9.2.2017

Friday

KB lunges 3 x 10/per side

KB box step up 3 x 10/per side

Metcon:
7 rounds for time
7 hang squat clean 60/40
7 burpees over bar

Saturday

Team WOD 11:00, open doors 12-14.

 

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