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Monday

Back squat or Front squats 5 – 5 – 5 – 5 – 5
Use “waves” style for this strength set. Aim for higher total KG than last week.

Metcon:
15-12-9
Thrusters 40/30
T2B
Directly into:
21-15-9
Wall ball
Abmat sit up

Tuesday

a) x amount of strict pull ups + x amount of kipping pull ups (unbroken set) x 2 sets

b) x amount of strict HSPU + x amount of kipping HSPU (unbroken set) x 2 sets

Pick challenging rep amounts. Rest 2 min between sets.

Metcon:
5 rounds not for time
30s wall sit
6-10 perfect push ups
30-45 DU
Rets :30 after each round

Wednesday

Push jerk 3 – 3 – 3 – 3 – 3
Use “waves” style for this strength set. Aim for higher total KG than last week.

Metcon:
AMRAP 20
5 hang power clean 60/40
10 T2B
15 air squats

Thursday

WOD (S)
Teams of 2 for 30 mins:
3 HSPU (strict push up)
5 burpees
7 wall balls

Partner complete one full round, then switch. Only full rounds are counted.

Friday

Barbell complex; Heavy single
1 power clean
1 squat clean
1 push press
2 front squats

Metcon:
100 pull ups in unbroken sets
Everytime you come off from bar perform either 5 burpees or 8 DB/KB snatches.

Saturday

Team WOD 11:00

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