Full week Feb 17th

February 16, 2020

MONDAY

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

WOD 2
Every 4:00 x 4
225/250m Row
10 Front squat 45/70kg

- Slowest round = score

 

 

TUESDAY

WOD 1
EMOM x 10:00
3 Power clean + Jerk
5:00 Build, 5:00 across

WOD 2
AMRAP 20:00
1:00 on, 1:00 off x 10
10 Power snatch 30/42.5kg
10 Bar facing burpee
30 Double under

 

 

 

WEDNESDAY

WOD 1
5 Sets
5 Ring or bar strict pull up
12 Top down Lseated DB strict press 6/side

WOD 2
For total reps
4 Rounds
1:00 Chest to bar pull ups
1:00 Bike erg cals
1:00 DB step ups 20" 15/22.5kg
2:00 Rest

 

 

 

THURSDAY

WOD 1
EMOM x 10:00
1) 5 Deadlifts with neutral grip 60-70%
2) 3 Tall box jump

WOD 2
AMRAP 4:00 x 3 - For total cals
12-9-6
Box jump 20/24"
Hang power clean 35/50kg
AMRAP cal row in remaining time
(3:00 Rest)

 

 

FRIDAY
WOD 1
EMOM x 12:00
1) 5 Strict press 31X1
2) 5 DB front squat 31X1
3) 5 Feet elevated ring row 31X1

WOD 2
Vic's Bday WOD
15:00 AMRAP in pairs
74 Wall balls 6/9kg
46 Toes to bar
21 Sync Burpees
46 Pull ups
74 Double unders

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The Panic Gym

Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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