Workouts for the week

 In WOD
Eoghan talking tech pre WOD

Eoghan talking tech pre WOD

Monday

Strength
Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes

WOD
“Jackie”
For time:
Row 1000 Meters
Thrusters x 50 reps 20/15*
Pull-Ups x 30 reps

Time to beat – 5:11 (Josh Bridges, 2013 Regionals)

*Dont drop empty bars

Tuesday

Strength
Take 15-20 minutes to build to a heavy Jerk (Split or Power)

WOD
Complete 4 rounds for max reps
60 secs STOH 60/40kg
30 secs rest
60 secs Double unders
30 secs rest

Wednesday

Strength
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
70/45kg. Power Clean x 10 reps
Burpees x 10 reps

Thursday

Strength
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

WOD
Four rounds for time of:
50/35kg Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps

Friday

Strength
Four sets of:
Dumbbell/KB Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds

WOD
Complete as many rounds and reps as possible in 4 minutes of:
42.5/30kg. Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

Saturday

WOD
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run
50 Pull-ups
100 Push-ups
200 Squats
1200 Meter Row
(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

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