MONDAY

Skill

Snatch

5 x 1 power snatch + 1 snatch from mid shin (all at 50%, speed focus)

5 x 1 power snatch + 1 Hang clean (70%)

4 x 2 Snatch 80% or Less (NOT TG but 10” or less between lifts)

 

WOD:

For time:

Buy in – 40 Snatch 50/35

5 Rounds

15 wall ball

15 Pull up

 

Eddie: 12:05

TC: 17 Min Cap

Gear 2 WOD

 

Take it easy on the snatches as you have the 5 rounds after, and have a 6 min cap for those first 40 reps.

For the wall balls aim to go unbroken and the pull ups in one or 2 sets.

Have fun

 

TUESDAY

Warm up

Start with:

3 rounds

1 Min – DU practice

1 Min rest

Followed by:

2 Rounds

5 OHS with 3” pause on bottom

3 DB power clean + 3 DB hang power clean + 3 DB strict press + 3 DB push press

 

Strength / Skill:

OHS week 1/4 (to find a 3RM on week 4)

3 x 10 OHS

3 x 5 OHS

 

WOD:

(Repeat from DEC 2018)

12 MIN AMRAP

8 DB hang clean 22,5/15 kg

8 DB push press

20/40/60/80… DU

 

Gear 2 WOD

Fofis: 5+1

 

Break the DU in 2 sets even if you don’t need to break so you can save your shoulders.

For the DB have a load that allow you to do 8+8 in one go or If you need a quick rest 7 and the 1+8.

Good luck and Fofis loved this WOD.

 

THURSDAY

Warm up

Rope climb technique

 

Skill:

In 15 Min accumulate max sets of

2 Rope climbs (No rest in between. Ladies using legs on both. Gents 1st legless and second one using legs. No jump)

Min rest 60”

 

WOD

(Repeat from DEC 2018)

9-15-21

Power clean 60kg

burpee

21-15-9

STOH 60 kg

burpee

 

Antonio 15 min

18 min TC

 

Do not be fooled by the numbers 21-15-9 because this is not a short WOD. Burpees will slow you down and don’t rush the first 90 reps (9/15/21) because you are only half way once you are there. For the barbell movements aim to break in 3 sets for the bigger numbers but not more that that.

 

FRIDAY

Warm up

2 RNFT

1 wall walk + 10 shoulder taps

10 DB deadlifts

5 DB push press

 

Skill / Strength

Push press week 1/4

5×5 Push press (4 sets at 80 – 85%. last set AHAP)

SS

30” hollow + 30” superman

 

WOD:

(Repeat from DEC 2018)

5 RFT

10 DL 120/85kg

10 HSPU

20 slam ball

 

15 min TC

Fofis 11.42

Gear 2 WOD

 

Aim for a load on the DL that you can do in one go. Easy pace during the WOD to make sure you will not fatigue too early. Don’t underestimate the 20 slam ball as will keep fatiguing your posterior chain for the deadlift.

 

SUNDAY FUNDAY

SKILL

A

5 rounds

10 Alt Back rack Lunge

10 single leg good morning holding KB Left

10 single leg good morning holding KB Right

10 Ring push ups

 

WOD

In pairs

15 Min AMRAP ALL sync

10 sit ups

10 alt DB snatch 22,5 / 15 kg

10 Goblet Squats 22,5/15 kg

PJ

PJ