Workouts for the week

 In WOD
photo-11

Ann Doyle taking on 14.2

Monday

Strength

Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes

WOD

Four rounds for time of:
42.5/30 Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps

Tuesday

Strength

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD

Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (60/42.5kg)
Pull-ups
Burpees

Wednesday

Strength

Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

WOD

Five rounds for time of:
70/45kg Hang Power Cleans x 5 reps
100 Meter Run

Thursday

Strength.

Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

WOD

Four rounds for time of:
Ring Dips x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

Friday

Games wod 14.3

Saturday 

In teams of four, complete four sets of the following circuit for max reps/calories:
60 seconds of Jumping Lunges
30 seconds rest
60 seconds of  HR  lease push ups
30 seconds rest
60 seconds of Rowing
30 seconds rest
60 seconds of wall balls
90 seconds rest

Recent Posts

Leave a Comment