Workouts for the Week

 In Blog, WOD

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Monday

Strength/Oly Lift – Test
Take 15-20 minutes to find today’s 1-RM Clean & Jerk 

WOD
Complete as many rounds and reps as possible in 8 minutes of:
85/55kg Ground to Overhead x 4 reps
Pull-Ups x 8 reps 

Tuesday

WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
42.5/30kg Thrusters x 10 reps
24″/20″ Box Jumps x 10 reps
400 Meter Run 

Wednesday

Strength/Bending/Upper Push
Four sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Push-Ups x Max reps @ 1010
NB set is over if you break tempo or form breaks down
Rest 3 minutes

WOD
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders 

Thursday

Strength/Single leg/Upper pulling
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2 minutes
Supinated Grip Pull-Ups x 4-6 reps
Rest 2 minutes
NB Do not increase weight unless you can hold the tempo on both left and right legs for the 8 reps

WOD
Complete as many rounds and reps as possible in 4 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

Rest 4 mins

Complete as many rounds and reps as possible in 4 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

Friday 
Freaks on Friday

Saturday – Community Workout

WOD
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
10 Box Jump Overs (24″/20″) 

Sunday
Active recovery with Maria

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