Workouts for the week

 In WOD

Tuesday

Strength
Take 15 minutes to build to a heavy Back Squat x 1-2 reps

WOD
For Max Reps:
3 Minutes of Back Squat
(Men – Adv=Bodyweight, Int=3/4 BW ,Beg = ½ BW; Women – Adv=3/4 BW, Int=1/2 BW,. Beg = ½ BW)
Rest 60 seconds
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Burpees

 

Wednesday

WOD
A. emom – 12mins
odd – PS TnG x 5 55-65% perfect form
even – 10 box jumps
B. emom – 12mins
odd – 8-10 burpees
even – 10 swings 24/16kg
C. emom – 12mins
odd – row 15sec 95% effort
even – 12 situps /7-8 T2B

Thursday

Strength

Front Squat @ 20X1

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weigh
Rest 2-3 minutes between sets

WOD
Open 2012
Complete as many reps as possible in 7 minutes of:
3 Thrusters (42.5/30kg)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

adv – chest to bar

Friday

Strength/Skill
Take 12-15 minutes and build to a 1RM Snatch
Or
Hang Snatch cluster
3.3.3
rest 2 mins

WOD
For time:
1000 Meter Row
60 Kettlebell Swings (24/16 kg)
30 Ring Dips
600 Meter Run

Saturday

Team of 2

400m med ball run (10/6kg)
100 KB swings (24/16kg)
400m Med ball run
50 box jump over (24”)
400m Med ball run
100 HRPU
400m Med ball run
50 Pull ups
400m Med ball run

Only one team member can work at any time , while partner is working the other must hold a barbell with (50/30kg).The bar must be away from the floor to allow your partner to advance.

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