Full week March 16th

March 15, 2020

 

Monday

 

WOD 1
Bench press
5x5 (across) :1 pause at chest

WOD 2
15:00 AMRAP
10 Power clean 35/50kg
10 Pull ups
10 STOH
10 Bar over burpee

 

 

 

Tuesday 

 

 

WOD 1
Back squat
4x10 70%

 

WOD 2
AMRAP 1:30 x 6 Rounds
A) 15/20 Cal row + AMRAP KB Front squat 16/24kg
B) 15/20 Cal Bike erg + AMRAP DB step up 20"" 15/22.kg
(Rest 1:30 after every round)
Alternate between A and B, 3 rounds each (18:00)

 

 

 

Wednesday

 

WOD 1

Every 1:30 x 8
3 Power clean + 3 Push press
4:00 build, 4:00 across

 

WOD 2
15:00 AMRAP
30 KBS 16/24kg
30 DB SA Push press 15/22.5kg
30 Box jump 20/24""
30 Toes to bar
30 SA devils press 15/22.5kg

 

 

 

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 3:00 x 6
13/16 Cal Row
16 Renegade row 15/22.5kg
16 Hand release push up

 

 

 

Friday

 

WOD 1
4 Sets
10 Reverse lunges DB by sides - front foot elevated
4 Sandbag loads
8 Strict leg raises

 

WOD 2
For time:
64 Wall balls
32 Chest to bar
16 GTOH 35/50kg
Rest 3:00
32 Wall balls
16 Chest to bar
8 GTOH 35/50kg

 

 

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Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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