WOD

Monday 28th of Oct

E90s x 3 rounds
1) 8 deficit pike hspu
2) 10 push-ups + 30s plank
3) 1 min OH hold 20/15kg

5 rounds for time
400m run
7 Ring Muscle Ups

Tuesday 29th of Oct

E90sx4
5 Deadlift @40%/50%/60%/65%

AMRAP14
15 Abmat situps
12 DB Deadlift 22.5s/15s
9 Devil Press

Wednesday 30th of Oct

For time IGOYGO
120 Goblet Squat (24/16)
every break 5 synchro burpees

then
120 Pull ups
every time you switch 5 synchro burpees

then
120 Goblet Squat
every break 5 synchro burpees

Thursday 31st of Oct

30s on / 30s off x 10
max. DU

warm up calves properly

On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster

Barbell: 50% of 1RM Clean and Jerk

Friday 1st of Nov

Open Workout 20.4

 

Saturday 2nd of Nov

EMOM20
1) 10 Wall ball shots 9/6
2) 15/12 Row, cal
3) 10 Med ball situps
4) 10 DB Snatch 22,5/15

4 rounds
:20 L-sit / Hollow body hold
5 Inchworm
1 minute rest

Sunday 3rd of Nov

Open Workout 20.4

 

Open Cycle Week 3

Monday Day 1

E2.5Mx4
3 Deadlift @60%/70%/80%
3+@90%

AMRAP18
8 Push Press (60/42.5)
16 Pull ups
24 Sit ups

Tuesday Day 2

E2Mx9
3 X 8 negative hspu
3 X 10 DBs press
3 x 5 headstand knees to elbows

AMRAP10
20 Double Unders
10 Jumping Lunges
20 Double Unders
10 DB Snatch (22.5/15)

Wednesday Day 3

Teams of 2 IGOYOUGO
E4Mx6
2 complexes per person of
3 Squat Clean
2 Hang Squat Clean
1 Push Jerk (70/47.5)

remainder of the 4 minutes max cal row

score is cal row in 24 minutes

TABATA: banded good mornings

Thursday Day 4

Thruster ladder
E90sx5
10 Thruster at 30% FS
8 Thruster at 40%
6 Thruster 45%
4 Thruster 55%
2 Thruster 60%

3 Rounds (15min)
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (42.5/30)

Friday Day 5

Open workout 20.2
AMRAP20
4 DB Thrusters (22,5s/15s)
6 Toes-To-Bars
24 Double-Unders

Saturday Day 6

OHS Primer:
3 complexes:
3 Halting snatch pulls (pause at the knee for 2s)
3 Hang muscle snatch (knees)
3 Overhead squats
3 Snatch balance
Rest 1 min between sets

For time (12min)
15-12-9-12-15:
Toes to Bar
Overhead Squat (42.5/30)

Sunday Day 7

Open workout 20.2
AMRAP20
4 DB Thrusters (22,5s/15s)
6 Toes-To-Bars
24 Double-Unders

26/03/2016 Workout Of The Day

Strength WOD

Strength:

Basic:

Back Squat 3×5 E2M

Press 3×5 E2M

Advanced:

Deadlift 3×2@95% E3M

Chin Ups 3×6 EMOM

Conditioning:

AMRAP7

L1: Double Unders 21/ L2: unbroken Double Unders 21

Kettlebell Swings (RUS) 15@as heavy as possible


Hero WOD

Paul

5 Rounds for Time:

Double Unders 50

Knees to Elbows 35

Overhead Walking Lunges 18m @84kg


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