Monday

 

A)

Bench press 5x5 @ 75%

 

B)

20-18-16-14-12-10-8-6-4-2

Burpees

1-2-3-4-5-6-7-8-9-10

Pull ups

 

Tuesday

 

A)

Back squat 4x6 with a 2s pause

 

B)

10 min AMRAP

5 push ups

10 KB swings 24/16kg

15 air squats

 

Wednesday

 

A)

12 mins to build to a heavy weight for the complex;

1 strict press

2 push press

2 push jerk

 

B)

For 12 mins

Min 1 - 30s max double unders

Min 2 - 30s max sit ups

Min 3 - 30s max STOH 40/30kg

 

Thursday

 

A)

Deadlift

E2MOM for 12 mins 8 deadlifts @ 65%

 

B)

3 rounds

20 Sumo deadlift high-pull 40/30kg

20 front squats 40/30kg

20 box jumps

 

Friday

 

A)

3 x max effort abwheel roll outs

3 x 8-10 nordic hamstring curls

 

B)

In pairs

 

20 min AMRAP

20 cal row

20 down ups

20 sit ups

20 wall balls

 

Add 5 reps each round

 

7-9pm

 

Friday Night Lights

 

Final 2015 Open WOD

 

Saturday

 

Benchmark Plus

 

In pairs

 

“Helen”

3 rounds (each)

400m run

21 KB swings 24/16kg

12 pull ups

 

(partner 1 runs while partner 2 completes the swings and pull ups, swap once each is finished)

 

Then:

 

3 rounds - each (one person working at a time)

 

10 STOH 40/30kg

10 bar hopping burpees

Then:

 

3 rounds - each (one person working at a time)

 

15 goblet squats 24/16kg

30 double unders

 

Comment