Workouts for the week……

 In WOD

1520767_10151795011756227_1338877882_n 1511083_10151795014356227_1463090429_n

The 12 days xmas are done now , you can see by the turn out there was great enthusiasm to start , the hurt kicks in then the grand stand finished.Expect it next year.

Monday

Strength
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Ring /Push ups x max reps
Rest 90 seconds

WOD
For time:
Row 1000 Meters
100 Double-Unders

Tuesday 

WOD
Three sets for max reps of:
45 seconds of Wall Ball Shots (10/6kg.)
15 seconds of Rest
45 seconds of Power Cleans (60/42.5.) or Kettlebell Swings
15 seconds of Rest
45 seconds of Box Jumps (24″/20″)
15 seconds of Rest
45 seconds of Shoulder to Overhead (42.5/30kg.)
15 seconds of Rest
45 seconds of Burpees
60 seconds of Rest

Core.
Eight sets of:
20 seconds of Hollow Rocks/Hollow hold
10 seconds of Rest

Thursday

WOD
“20-Minute Work Capacity Test”
(aka, “Sage at 20″)
As many rounds and reps as possible in 20 minutes of:
20 Thrusters (60/40kg)
20 Pull-ups
20 Burpees

Friday

Strength
Take 10-15 minutes to practice and/or build to a heavy-ish Snatch Balance

WOD.
Complete four rounds for time of:
50/35kg. Overhead Squat x 15 reps
Pull-Ups x 15 reps
400 Meter Run

Saturday

Complete as many rounds and reps as possible in 5 minutes of:
24/20″ Box Jumps x 15 reps
Ring/Push-Ups x 15 reps

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
10/6kg Wall Ball Shots x 15 reps
24/16kg Kettlebell Swings x 15 reps

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
Pull-Ups x 15 reps
Burpees x 15 reps

Recent Posts

Leave a Comment