PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Monday

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
B.
Five sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
C.
Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

Tuesday

A.
Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep
Build load over the course of the 20 minutes (10 attempts).
B.
Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets
C.
For time:
Row 2000 Meters
100 Kettlebell Swings (32/24 kg)

Thursday

A.
Every two minutes, for a total of 20 minutes, complete:
Clean x 1 rep
Build load over the course of the 20 minutes (10 attempts).
B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.
C.
Three sets for times of:
Row 500 Meters
6 Squat Clean (85/60kg)
12 Toes to Bar
30 Double-Unders
Rest 3 minutes

Saturday

A.
Five rounds for time of:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (70/45kg)
20 Burpees Over the Barbell
25 Pull-Ups
Time Cap: 30 Minutes

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