Workouts for the week

 In WOD

Monday

Strength

Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

Cluster for beginners 3.3.3

WOD

“Diane”
Complete rounds of 21, 15, and 9 reps for time of:

100/70kg. Deadlift
Handstand Push-Ups

Level 2 – 80/50kg

Level 1 – 60/35kg

SCALE HSPU– Pike Push ups/DB Strict Press

NB – Newbies should forget about the clock here and get as close to RX Weights by moving through the work at a slower pace so they can keep integrity around movements

Tuesday

Strength

Five sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

WOD

Against a two-minute running clock, complete the following:
400 Meter Run
Hand-Release Push-Ups x Max Reps

Rest two minutes between sets, and complete a total of four sets.

Wednesday

Custom Goals

+
Three sets for max reps of:
60 seconds of Wall Ball Shots (10/6kg)
60 seconds of Rest
60 seconds of Power Cleans (60/40kg)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Thursday

Strength

Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Ring Row x 8-10 reps @ 2111(Get as horizontal as possible)
Rest 90 seconds

WOD

For time:
Row 1000 Meters
then immediately…
Complete five rounds for time of:
50/35 Overhead Squat x 10 reps
Pull-Ups x 15 reps

Level 2 – 35/20kg

Level 1 – 20/15kg

Friday

Strength

Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

WOD

In teams of two, partners alternate to complete 5 rounds each of:
60/40kg Power Cleans x 10 reps
Ring /Bar Dips x 10 reps

Level 2 – 45/30kg

Level 1 – 30/20kg,Push ups

Saturday

WOD

5 rounds for Reps

Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible.

Rest 3 mins.

Post number of wall ball shots completed each round.

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