18TH – 24TH FEBRUARY 2019

 

18TH – 24TH FEBRUARY 2019

  February 17, 2019

Monday 18th

 

3RNFT:

3 Wall Climbs (10 sec hold at top)

Rest 30 secs

60 Sec Ring Plank Hold (up scale by elevating feet if possible)

Rest 30 secs

6 Strict Pull Ups (31×2) (up scale to C2B if possible)

Rest 90 secs

 

Every 5 mins for 20mins

60 Double Unders

40 Wall balls 9/6kg

20 Pull Ups

 

Tuesday 19th

 

Deadlift

6 X 3 (AHAFA)

 

Every 3 mins for 15mins

200m Run

7 Squat Snatch 60/40kg

3 Ring Muscle ups

(Timecap 2:15 each round, move fast)

 

Wednesday 20th

 

Power Clean

3 x 2 @ 50%+

4 x 2 @ 75-80% ( no misses )

 

Squat Clean

3 x 2 @ 50%+

4 x 2 @ 75-80% ( no misses )

Note: Athletes to aim for power cleans landing feet in squat stance, NO STARFISH

 

AMRAP 12

12 KBS 24/16kg

6 HSPU

3 Bar Muscle ups

 

Thursday 21st

 

Superset.

3 sets:

10 Strict Chin Ups

10 Hammer Curls

Rest 2 mins

 

Drop Set.

3 Sets:

10 Seated DB Shoulder Press 22.5/15kg

MR Seated DB Shoulder Press 17.5/10kg

Note: Second set reps until failure

 

For time:

1000m Row or Ski

50 Burpee Box Jump overs

25 GTOH 60/40kg

(Timecap 16)

 

Friday 22nd

 

Against a 15 min running clock…

Every 30 secs 0 – 5 mins

5-8 T2B

Every 30 secs 5 – 10 mins

3-6 HSPU

Every 30 secs 10 – 15 mins

1-3 Ring Muscle Ups

 

Heavy Fran – For time:

21- 15 – 9

Thrusters 70/50kg

Strict C2B Pull Ups

(Timecap 15)

 

Note: This should be heavy

 

Saturday 23rd

 

Hang Snatch / OHS

4 x 1 @ 50+

4 x 2 @ 80% ( no misses )

 

Snatch pulls

3 x 3 @ 110%

 

For time:

40m Dumbell Front rack Walking Lunges 22.5/15kg

Run 400m

30m Dumbell Front rack Walking Lunges

Run 300m

20m Dumbell Front rack Walking Lunges

Run 200m

10m Dumbell Front rack Walking Lunges

Run 100m

(Timecap 12)

 

Team WOD SW Only

 

5 Teams of 4 ideally 2 male, 2 female

 

Against a 37 minute running clock

0 – 8 mins establish a  Team Clean 1RM

Athlete chooses weight (weight can only ascend)

 

8 – 15 mins

AMRAP 7 –  Syncro Front squats 45/30kg and Cal Assault Bike

Rotate how you wish.

 

15 – 25 mins  

REST (set up for next WOD)

 

25 – 37 mins AMRAP 12

Cash in…

30-20-10

Syncro DB Snatch 20/12.5kg

Syncro Burpee Box over

(same sex)

 

Max Cal Row in remaining time

 

Sunday 24th

 

E3MOM

Front squat

4 x 8 @ 75-80%

 

OPEN WOD 17.5

 

10RFT:

9 Thrusters 42.5/30kg

35 Double unders

(Timecap 18)

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