Full week March 2nd


MONDAY

WOD 1 4 Sets 6 Single arm KB strict press/side 5 Strict leg raises 6 Bent over barbell row WOD 2 AMRAP 20:00 1:00 on/1:00 off 10 Chest to bar pull ups 10 Burpee box jump overs 20/24" 10 Clean and jerk 30/42.5kg

TUESDAY

WOD 1 Back squat 10 at 70% 8 at 75% 2x6 at 85%

WOD 2 Every 8:00 x 3 900/1000m Bike erg 450/500m Row 100 Double unders Score = time for each round

WEDNESDAY WOD 1 EMOM x 10:00 1 Power clean + Jerk 5:00 build, 5:00 across - Heavier than last week WOD 2 Every 5:00 x 4 (single DB 15/22.5kg) 10 DB devils press (5/arm) 10 DB STOH (5/arm) 10m DB walking lunge (Goblet hold) 10 DB STOH (5/arm) 10 DB step ups 20/24" (can hold DB anyhow) Score = slowest round

THURSDAY

WOD 1 EMOM x 10:00 1) 3 Strict pull up (add weight if needed) 2) 5 Tempo Ring dip - 31X1 WOD 2 Every 1:30 x 4 Rounds (18:00) A) 15/20 Cal row B) 1 Round of Cindy + AMRAP Bike erg cal C) 15 Abmat sit ups Score = Bike erg cals Cindy = 5 pull up + 10 push up + 15 air squat

FRIDAY

WOD 1 5 Sets 15 Heavy Russian KBS 12 Alternating reverse lunges with front foot raised on plate WOD 2 AMRAP 14:00 30 Wall balls 6/9kg 20 Toes to bar 10 Shoulder to overhead 45/70kg


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