4th -10TH MARCH 2019

 

4th -10TH MARCH 2019

  March 3, 2019

Monday 4th

EMOM 12

 

Hang Clean Double

(build between 70% – 95%)

 

Snatch Pulls

3 x 5 @ 90-110%

 

WOD

 

5RFT:

3 Bar Muscle Ups

10m HS Walk

12 Alt DB Snatch 22.5/30kg

(Timecap 15)

 

Tuesday 5th

 

Strict Shoulder Press 5 x 6

 

Ring support Hold 30 on, 30 off x 3

 

WOD

 

For time:

50-30-10

Cal Bike /  row / ski / AB

KBS 24/16kg

Pull Ups

(Timecap 18)

 

Wednesday 6th

 

Muscle Up Progressions 15 mins

 

EMOM 12

30 on, 30 off

  1. Maltese Push Up (floor)
  2. Ring Rows
  3. Hollow Rocks

 

For time:

30 Cal Assault bike

30 Clean and Jerk 65/45kg

(Timecap 10)

 

Thursday 7th

 

Snatch balance 5 x 3 @ 70-100%

 

Hang Snatch 6 x 2 (go every 90 secs) 70%+

 

WOD

 

AMRAP 8

3-6-9….

Overhead squat 42.5/30kg

C2B Pull up

 

Friday 8th

 

Back Squat 5 x 4 @75-80%

 

Bulgarian Split squat 2 x 15/s (BW / light Dbs)

 

AMRAP 10

30 Double unders

15 Power snatches 35/25kg

 

Saturday 9th

 

EMOM 12

  1. Weighted Strict Pull ups
  2. Strict HSPU
  3. Weighted Strict Ring Dips

 

Note: pick a number between 4-8 and maintain each round

 

EMOM 32

  1. Max Distance walking lunges
  2. 8-20 Cal Assault Bike
  3. 8-20 Cal Row
  4. 1 Round cindy

 

Sunday 10th

 

“Flans Birthday WOD”

 

Wear weighted vest if you have one.

 

For time:

Cash in 1 mile run

 

32 rounds:

1 Ring Muscle Up

9 Double Unders

7 Air Squats

1 Deadlift 120/85kg

 

Cash out 1 mile run

“Timecap NONE”

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