28TH JAN – 3RD FEB 2019

 

28TH JAN – 3RD FEB 2019

  January 27, 2019

MONDAY 28th

 

A) Running clock 18

Build to a heavy Snatch in 10 mins

 

B) Then Every 30 seconds for 8 mins

1 Snatch @ 70% of todays heavy single

(reduce or increase if needed but ensure you are moving well)

 

WOD

 

AMRAP 12

 

5 – 10 – 15  etc :

 

– Air Squats

-20m Quadruped Crawl-

 -Hollow Rocks

-20m Quadruped Crawl-

 

Slow burner move with purpose

Focus on keeping a neutral spine in the crawl and hips low

 

TUESDAY 29th

 

A) Strength

 

Seated Barbell Z Press (use spotter to assist from rack)

5 x 5 (rest 2 mins)

 

B) 3 x 40m KB Front Rack Carry 2 x 24/16kg

 

(Pair up. you go, I go at sunday stroll pace)

 

WOD

 

4RFT:

 

400m Run

12 Deadlifts @ Bodyweight

21 Box Jumps 24/20”

(Timecap 15)

 

WEDNESDAY 30th

 

A ) 4 Rounds for quality:

 

12-15 Kipping HSPU

 

-Rest 30 secs

 

12 – 15 T2B

 

-Rest 60 secs

 

45 sec forearm plank (increase load 5kg – 10kg – 15kg – 20kg if possible)

 

-Rest 90 secs

 

WOD

 

Heavy Grace

 

30 Clean and Jerks 80/57.5kg

(RX+ – if you can T2G 80/57.5kg for 5 increase load by 10kg)

 

(Timecap 8)

 

THURSDAY  31st

 

A) Build Up to a heavy split jerk  (25 MINS for a & b )  

 

B ) Then 2 x 2  doubles at 85% (move well)

 

 

WOD

 

EMOM 15 

12 Thrusters 45/30kg
20 Renegade row (choose challenging pair of DBs)
15 / 10 Cal Bike/Row/Ski/ AB
 

 

FRIDAY 1st

 

A) Strength 

Build to a 3RM Back Squat (3 sec pause in the bottom on rep 1 only)

Then 3 x 3 @95% (no pauses)

 

OPEN WOD 14.1

 

AMRAP 10

30 double unders

15 Power snatches 35/25kg

 

SATURDAY 2nd 

 

 

A) Warm up movements and weights for WOD 

 

 

WOD 

 

For time:

 

1 mile Run

3 Rounds DT (12 Deadlifts, 9 HPC, 6 STOH 70/50kg)

800m Run

2 Rounds DT (12 Deadlifts, 9 HPC, 6 STOH 70/50kg)

400m Run

1 Round DT (12 Deadlifts, 9 HPC, 6 STOH 70/50kg)

(Timecap 28)

 

TEAM WOD ( SW ONLY ) 

TEAM WOD ( SW only )

TEAMS OF 3 

 

A ) 12 MIN RUNNING CLOCK :

RELAY ( each athlete must complete a run )

– 3 x 400m Med ball run @ 9kg (m/f)

– Partner 2 – Plank hold
– Partner 3 – Pinch grip plate hold ( 2 x plates ) 5/10 kg *

 If plates are put down/ dropped team must complete :

8 x synchronised burpees when runner returns

 

< REMAINING TIME >

AMRAP DEADLIFTS

(1 X Bar between 3 )

RX @ 80KGS ( M / F )
SCALED @ 60KGS ( M / F )

Score is total DEADLIFTS

Scoring: Reps

 

– 5 MIN REST  –

 

B) 15 MIN TIME CAP

<2 athletes to be working at all times>

Complete : 150 Cal Row*
&
50/40/30/20/10

-Thrusters ( weights below )
-Box jump overs

20 Syncro burpees

SCORE IS TIME

* once cals are complete, all athletes can complete remaining thrusters etc.

 

THRUSTER WEIGHT:
RX @ 50/40 KGS
SCALED @ 40/30 KGS

 

Scoring: Time

 

 

SUNDAY  3rd

A ) Barbell back Rack reverse lunges 

4 x 6/s  (AHAFA)

 

B ) KB’s Front rack Squat

4 x 5 @32×1 (AHAFA)

 

WOD

 

Go every 2.30 mins for 5 rounds:

 

20/12 cal Bike/ski/row/AB

Max Reps burpee box jump overs

(Timecap 1:45 per round)

WP Facebook Auto Publish Powered By : XYZScripts.com
>