Strenght Front Squat 4×2 @85% of 1rm 3×7 @72.5% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 * WOD For Time (CAP 12min) 30-20-10 HSPU Hang Power Cleans 60/42.5Kg Burpees over the bar * PEAK 3 Rounds for time: 50 Calorie Row 25 Calorie Assault Bike (if you don’t have bikes run 400m) Rest…
Skill/Gymnastics HS Practice EMOM 8 Mins 15 Shoulder taps R+L = 1 * WOD 24 min ARMAP 3 rounds of cindy 400m run every 100m = 1 rep * PEAK Strict Press 5×5@77.5% (heavier than last week) Snatch 9min EMOM 5 touch and go snatch 70/42.5
Strenght Deadlift 6×3 @ 80% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 * WOD 15min AMRAP 15 Front Squats 70/47.5 (155/105) 15 GHD Sit ups/ab mat sit ups 15m HS Walk/ 20 Shoulder Taps
Strength Box Step Ups 5×5 @70% of 1rm Front Squat 0:00, 2:30, 5:00, 7:30, 10:00 * WOD For time (CAP 10min) 21-15-9 SDHP 25/40 Kg Bar Hop Burpees Run 200m after each round
WOD EMOM 15min 1 Snatch + 2 OHS Score= total weight lifted *if failed attempt, must rest remainder of minute and does not contribute to score Core Work Tabata Plank Rest 1 min Tabata Sit ups ROMWOD
Strength Barbell Cylcing 3 Power Clean + 3 STOH @ 75% of 1rm C+J 0:00, 1:30, 3:00, 4:30, 6:00, 7:30,9:00 Must be touch and go reps * WOD For Time (CAP 12min) 400m Run 50 Pull Ups 75 Wall Balls (20/14) 400m Run
Srenght Front Squat 4×3 @80% of 1rm 3×7 @70% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 * WOD For Time (CAP 8min) 10-9-8-7-6-5-4-3-2-1 Deadlifts 90/60Kg Hand release push ups
WOD 18min AMRAP Row 500m 18 OH Barbell Lunge 50/35 3 rope climb * Core Tabata Hollow Rocks Rest 2min Tabata Sit Ups
Strength Bench Press 4×2 @87.5% of 1rm 2×10 @70% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 * WOD Every 3min x 4 rounds 400m Run ME Wall Balls 20/14 1 minute rest between rounds Score = total Wall Balls
Strenght 1rm Clean and Jerk 15-20 mins * WOD For Time (CAP 10min) 30-20-10 Thrusters 40/25 Kg Pull Ups GHD Sit Ups