Monday
WOD
2 Sets
21-15-9
Kettlebell Front Squat (2x53/35)
Calorie Bike
-Rest 1:1 between sets-
Women's Calories -16-12-8
SWOD
Snatch Pull to mid-thigh + Snatch:
- (1+1) x 5 working sets. Starting at 70-75%
* Rest 60-90 seconds between sets *
and
Snatch deficit deadlift:
- 3x3 @ 105% of best snatch
* Rest 60-90 seconds between sets
Tuesday
WOD
For Time:
27-21-15-9
Plate Plyo Push-ups
V-Ups
SWOD
Power Clean + Jerk Dip + Jerk:
- (1+1+1) x 3 working sets
* Rest 60-90 secs between sets
and
Power clean + jerk:
- 3x1 Working sets.
* Rest 60-90 secs between sets
Wednesday
WOD
2 Sets (1 Set every 10 Minutes)
40/32 Calorie Row
30 Lateral Burpee Over Rower
SWOD
Hang Snatch (mid thigh) Waves :
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%
- rest 60-90 seconds -
3 @ 65%
2 @ 70%
1 @ 75%
- rest 60-90 seconds -
1 @ 75%
Thursday
WOD
Teams of 2
80 Deadlifts (135/95)
80 Partner Med ball Sit-ups 20/14
- Partner Holds Plank (elbows)
------
40 Deadlifts (225/155)
40 Partner Med ball Sit-ups 20/14
- Partner Holds Plank (elbows)
-------
20 Deadlifts (315/225)
20 Partner Med ball Sit-ups 20/14
- Partner Holds Plank (elbows)
SWOD
Front Squat + Back Squat:
- (1+2) x5 sets @ 80-85% 1RM Front Squat
* Rest 60-90 secs between sets
Friday
WOD
For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar
SWOD
Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
- rest 60-90 seconds -
2 @ 70%
2 @ 75%
1 @ 75%
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