Workouts for the week……….

 In WOD
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Photo is from Siv’s awesome data tracking via her phone. Data tracking – its what makes strong people stronger.Proud Coachs

Monday

Strength
Six sets of:
(Full or Power) Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes

WOD
For time:
1000 Meter Row
50 Kettlebell Swings (24/16kg)

Level 1 – (16/12kg)
Level 2 – (16/12 , row 750m)
ADV – (32/24kg)

Tuesday

Strength
Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Barbell Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds

WOD
Three rounds for time of:
12 Hang Power Cleans (60/40kg)
12 Shoulder to Overhead (60/40)
30 Double-Unders

Level 2 -(45/30kg)
Level 1 -(35/20kg,60 singles)

Wednesday

Strength
Four sets of:
Deadlift x 5-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes

WOD
For time:
40 Kettlebelll Swings (24/16 kg)
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
5 Burpees

Level 1 – (16/12kg)

Thursday

Strength
Four sets of:
Front Racked Lunges x 8-10 reps each leg @ 10X1
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

WOD
For time:
40 Wall Ball Shots (10/6KG)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Level 1 – (8/4kg, jumping pull ups)

FridayRest day if you are competing in the first CFSL in house throwdown

Strength
Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

WOD
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
60/40kg Cleans (Power Clean is OK)
Ring Dips

Level 1 – (45/30kg)

Saturday

CFSL Inhouse throw down

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