Full Week Jan 27th

January 26, 2020

 

MONDAY

 

WOD 1
EMOM x 10
3 Front squat
70-75% - At or slightly lighter than last week

WOD 2
AMRAP 3:00 x 4
10 Clean and jerk 45/70kg
15 Pull ups
AMRAP Bar over burpee
(Rest 3:00)

 

 

 

TUESDAY

 

WOD 1
4 Sets
5 Deadlift - across
16 Top down DB press*

*3 options (easiest to hardest)
A) Standing
B) Lseated raised on matts/plate
C) Lseated on floor

WOD 2
EMOM x 20
1) 12/15 cal row
2) 50 Double unders
3) 12/15 Cal bike
4) 10 DB snatch 15/22.5kg

 

 

 

WEDNESDAY

 

WOD 1
EMOM x 10
1 Strict pull up - Add weight as needed
+ Alternate between
A) 12 Abmat sit ups
B) :20 Hollow hold

WOD 2
Every 8:00 x 2
10 Burpee pull ups
20 Box jumps 20/24"
30 Hang power snatch 25/35kg
40 Alt Reverse goblet lunge 15/22.5kg

 

 

 

THURSDAY

 

WOD 1
Bench press
- All reps with :1 pause at chest
A. Build to heavy set of 5
B. 2x5 at 80-90% of heavy 5

WOD 2
2 Sets
Ascend the ladder for 6:00
1-2-3-4-5...
Power clean 55/80kg
2-4-6-8-10...
Ring dip

Rest 4:00 between sets
Both sets scored

 

 

 

FRIDAY

 

WOD 1
Back squat
10 at 60%
8 at 65%
6 at 70%
2x5 at 75%

WOD 2
Every 3:00 x 6
Alternate between A & B
A.
15/20 Cal bike
12 Toes to bar

B.
15/20 Cal Row
10 Handstand push ups


 

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