Workouts for the week

 In WOD

Workouts for the week

Monday

WOD – regional WOD 2012
For time (or as many reps as possible in 25 minutes):
50 Back Squats (60/40kg)
40 Pull-Ups
30 Shoulder to Overhead (60/40kg)
50 Front Squats (40/30kg)
40 Pull-Ups
30 Shoulder to Overhead (40/30kg)
50 Overhead Squats (30/20)
40 Pull-Ups
30 Shoulder to Overhead (30/20kg)

Try and keep the weight as prescribed, and work through as much as possible within the time cap. No racks , bar comes off the floor

Tuesday

Custom Goals

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In teams of two, partners alternate whole rounds to complete 4 rounds each of:
20 Wall Ball Shots 10/6kg
10 Deadlift 100/70kg
400 Meter Run

Level 2 – 80/50
Level 1 – 55/35

Wenesday

Core Strength
Three sets, not for time, of:
GHD Sit Up’s x 15-20
or
Heavy wtd sit ups x 15-20
Rest 30 sec’s
Kettlebell Swings x 20 reps

WOD
In teams of three, with only one person working at each station at a time, complete three rounds each for time of:
500 Meter Row
25 Push up burpees
600 Meter Run

You may not rotate stations until all members of your team have completed their task. Time is called when all three team members have completed three complete rounds.

Thursday

Strength
Clean Cluster 1.1.1 – (10sec between singles)
Rest 2-3 mins

WOD
(70/45kg)Power clean 10,8,6,4,2
Double unders 50,40,30,20,10

Level 2 – 60,35
Level 1 – 40,25 , 100 ,80,60,40,20 singles

Friday
In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups

Rest exactly 2 minutes, and then . . .

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Thruster (45,30.)
Box Jumps (24″/20″)

Saturday

in teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Power Clean(60/40)
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (35/25kg)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60

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