fbpx
';
side-area-logo

Monday

Back squat 1 x 20

Metcon:
2 rounds for time
20 hang clean & jerk 40/30
40 air squat
20 frontrack lunge 40/30
40 pull up
20 T2B

Tuesday

Super set A x 3 sets
10 x floor press
8-12 x australian pull up
rest 1:30

Super set B x 3 sets
8-12 weighted/banded push up
10 DB/KB threepoint row / arm
Rest 1:30

Metcon:
AMRAP 10
30 abmat sit up
20 wall ball 9/6
10 hang power snatch 40/30

Wednesday

Olympic lifting complex:
clean
hang clean
2 push jerk

Metcon:
3 rounds for max reps on the minute:
1: HSPU
2: KBS 24/16
3: burpee
4: rest

heavier than last week

Olympic: Snatch

Thursday

WOD (S):
6 sets each for time:
10 burpee over bar
10 push press 40/30
10 burpee over bar
rest 3 min between sets

Friday

Back squat 1 x 20

Metcon:
4 sets for quality
10 OHS
:30-:40s planking
10 frontrack lunge
:30-:40s reverse planking
10 romanian deadlift
rest 1:00

Saturday

Team WOD 11:00, CF masters 14-15:00.

Recommend
Share
Tagged in