Workouts for the Week

 In Crossfit, WOD

nepal1

Monday

Strength
Four sets of:
Back Squat x 4-6 reps @ 30X0
Rest 2-3mins

WOD
For time:
Row 1000 Meters
50/35kg Clusters x 30 reps
Burpees x 50 reps

Tuesday

OLY Development
Six sets of Hang Snatch + Snatch
Rest as needed between sets

WOD
For time:
30 Wall Ball Shots
30 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups

Wednesday

Strength
Four sets of:
Close Grip Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111
Rest 90 seconds

WOD
In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps (24/16 kg)
Dips/Push ups x 15 reps
400 Meter Run

Thursday

Strength
Three sets of:
Romanian Deadlift x 6-8 reps @ 21X1
Rest 90 seconds
Handstand Push-Ups x Max reps
Rest 90 seconds

WOD
Three rounds for time of:
50 Double-Unders
25 Burpee Box Jump Overs

Freaks of Friday

Skills
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,

WOD – UNKNOWN AND UNKNOWABLE

Saturday

WOD
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (20/15kg)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time. Burpees to a plate

9am – Yoga for Athletes

Physical and mental restoration with Hannah . A chance to spend one hour a week restoring your bodies and improving positions.

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