Workouts for the week

 In WOD

TUESDAY

Strength
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Wall Ball 10/6kg
10 Pull-Ups
10 Hand-Release Push-Ups

WEDNESDAY

Strength
Six sets of:
Hang Clean + Clean
Rest 2 minutes

WOD
Three rounds for time of:
Man-Makers x 10 reps
300 Meter Run

THURSDAY

Strength
Four sets of:
Deadlift x 4-6 reps @ 3111
(open palms at bottom to keep tempo in tacked)
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes

WOD
Three sets for max reps of:
45 seconds of Kettlebell Swings 32/24 kg
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press 45/30kg
15 seconds  Rest

Level 2 – 24/16 , 35/20kg

FRIDAY

Custom goals

+

GAMES WOD 13.5 2013

SATURDAY

GAMES WOD 13.5 2013

OR

Custom Goals

+

In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of:
10 Power Clean 60/40kg
10 Pull ups
400 Meter Run

Level 2 – 50/30 , Banded PU’s
Level 1 – 40/20 , Jumping PU’s

Only on partner may be working on the power cleans or push-ups, and only one partner may be running at a time.

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