Full week Feb 3rd

February 2, 2020

MONDAY

 

WOD 1
EMOM x 10
4 Front squat
65-70% - At or slightly lighter than last week

WOD 2
Every 6:00 x 4 - Alternate between A and B
A) 2 Rounds
8 Power snatch 30/40kg
10 Bar facing burpee

B) 2 Rounds
15 Wall balls 6/9kg
15 KBS 15/24kg

 

 

TUESDAY

 

WOD 1

10-8-6-4-2

Build in weight/difficulty each set

Strict pull up

Tempo Strict press - 41X3

WOD 2
20:00 AMRAP
40/50 Cal Bike/Row
40 Push ups
40 Box jumps 20/24"
40 Toes to bar

 

 

 

WEDNESDAY


WOD 1
EMOM x 10
3 Power clean - Across (70-80%)

WOD 2
2 Rounds (20:00) - Score for part A. - Pass/fail for part B.


A. AMRAP 4:00
30 Double unders
9 DBL DB Front squat 15/22.5kg
7 DBL DB hang power clean
5 DBL DB STOH

Rest 1:00

B. Alternate between holds for duration of 4:00
Bar hang
Plank
*No more than a :5 transition allowed

Rest 1:00

 

 

THURSDAY

WOD 1
Back squat
10 at 65%
8 at 70%
6 at 75%
6 at 80%

WOD 2
Every 7:00 x 3
10-8-6-4-2
Thruster 30/40kg
5-4-3-2-1
Bar muscle up

- Scale for BMU is burpee pull up

 

 

 

FRIDAY

 

WOD 1
4 Sets
10 Tempo DB bench press - 31X1
5 Tempo ring row - 31X1 (as inverted as possible)

WOD 2

EMOM x 20:00
1) 12/15 Cal row
2) 2 Rope climbs
3) 12/15 Cal bike
4) 12 DB snatch 22.5/30kg
5) 15 Abmats

 

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Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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