Lauantai 21.7.2018

WOD

Metcon (reps)

With partner, AMRAP in 30 minutes of:

400m run (each)
15 Weighted box step-overs (each)
500m row (each)
15 Devil’s press (each)

*Men use 20kg DB’s & 24” box, women use 10kg DB’s & 20” box

*Partner 1 runs 400m and then partner 2 runs 400m. After the running section is complete, partner 1 does 15 weighted box step-overs and partner 2 follows etc..

Perjantai 20.7.2018

WOD

Metcon (time)

2 Rounds for time:
200 double-unders
800m run

Timecap: 20 minutes

Accessory:

For 12 minutes:
10-15 Hamstring curls on a bench
10-15 Hip extensions on GHD

This is for quality. No rest between sets.

Torstai 19.7.2018

WOD

Weightlifting – Snatch

Mobility 1000-1100 & 1700-1800

Keskiviikko 18.7.2018

WOD

Strength (load)
Back Squat 5RM + 1x AMRAP @ 90% of 5RM

Metcon (time)
For time:
150 Wallball shots 20/14lb

*20 Lunge steps everytime you drop the ball.

Timecap: 13 minutes.

Tiistai 17.7.2018

WOD

Metcon (time)

With partner 3 rounds(each) for time:

300/250m row
10 Burpees

*You go, I go. Go ALLOUT

Timecap: 12 minutes

Accessory:

For 12 minutes:
10-15 Weighted sit-ups
10-15 JM press with DB’s.

This is for quality. No rest between sets.

Maanantai 16.7.2018

WOD

Metcon (quality)

EMOM for 20 minutes of:
Hang power snatch + Hang squat snatch

*Choose moderate weight that is challenging, but moves well. Increase weight every 3-4 sets IF the lifts are good.

Sunnuntai 15.7.2018

WOD

Metcon (time)

7 Rounds for time:
4 SHSPU
20 Jumping lunges
2 Cleans*
200m run

*Increase weight by 5-10kg every round. Start light, finish heavy.

Timecap: 20 minutes

Lauantai 14.7.2018

WOD

Metcon (time)

With partner for time:

P1) 500-400-300-200-100m row
P2) Barbell front rack hold 60/40kg

P1 can only row when P2 has the barbell in front rack hold.

*15 burpee penalty after each round if the barbell is dropped in the middle of a row.

Timecap: 15 min

Perjantai 13.7.2018

WOD

Skill – Toes to bar

Metcon (reps)

2 rounds of:

AMRAP in 2 minutes:
Bar facing burpees
Rest 2 minutes
AMRAP in 2 minutes:
Toes to bar
Rest 2 minutes

Torstai 12.7.2018

WOD

Weightlifting – Clean and jerk

Mobility 1000-1100 & 1700-1800