Workouts of the Week

 In Crossfit, WOD

wod22

 

[ezcol_1half]BASE

Monday – T
A1) Push Ups x @ 51A1 x 5
rest 60s
A2) Pull Ups @ 51A1 x 3-5
rest 60s
x 4

EMOM x 15
1)Push Ups x 10
2) Hollow Hold x 30s
3) Hollow Arch 30s

Tuesday – T
A1) Box Squat @ 31X1 x 4-6
rest 30 seconds
A2) Bicep Curls @ 21X1 x 12-15
rest 30 seconds
x 5

WOD
EMOM x 18
1) 8 Front Rack Lunges @ 40/30
2) 10 Tuck Ups
3) 12 Russian Swings 24/16

Wednesday – T
A1) Tricep Extensions @ 31X1 x 8-10
rest 60 seconds
A2) Single Arm Row @ 21X2 x 8-10
rest 60 seconds
x 4

WOD
5 Minutes
5 Hang High Pulls
10 Aussie Rows
30 Doubles
rest 2 minutes
x 2

Thursday – T
A1) Sumo Deadlift x 4-6
rest 60 seconds
A2) Ext Rot @ 30X0 x 6-8
rest 60 seconds
x 5

EMOM x 16
Row 40s
Tuck Ups x 8-10

Friday – C
FoF – Coach Jamie

Saturday
Teams of 2
Barbara
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
No rest between rounds[/ezcol_1half] [ezcol_1half_end]PEAK

Monday – T
A1) HSPU x @ 31X2 x 5
rest 60s
A2) CTB Pull Ups @ 21X1 x 2-3
rest 60s
x 4

EMOM x 15
1)Maltese Push Ups x 10
2) Hollow Rock x 20
3) Arch Rock x 20

Tuesday – T
A1) Back Squat @ 20X1 x 6, 6, 4, 4, 2, 2
rest 30 seconds
A2) Bicep Curls @ 21X1 x 12-15
rest 30 seconds
x5

WOD
EMOM x 18
1) 8 OH Lunges 40/30
2) 10 V-Ups
3) 12 Russian Swings 32/24

Wednesday – T
A1) Box Dips @ 33X1 x 4-6
Rest 90 seconds
A2) Pendlay Row x 4-6
rest 90 seconds
x 4

WOD
5 Minutes
5 Hang Clean @ 70/45
10 Pull ups
30 Doubles
rest 2 minutes
x 2

Thursday – T
A1) Sumo Deadlift x 4-6
rest 60 seconds
A2) Ext Rot @ 30X0 x 6-8
rest 60 seconds
x 5

EMOM x 16
Row 16 Cals
TTB x 6-8

Friday – C
FoF – Coach Jamie

Saturday
Teams of 2
Barbara
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
No rest between rounds

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