MONDAY

Warm up:

2 RNFT

10 slam ball

10 slam ball thrusters

20” active hang + 10 scapular shrugs on pull up bar

 

Skill:

Kipping pull up week 4/4

 

Find your max kipping or butterfly pull up unbroken.

 

followed by

4 x 10 kipping pull up with 15” pause on top after the last one

 

WOD:

5 rounds

for max thrusters

 

2 MIN MAX THRUSTERS 42,5/30 kg

Buy in 30 slam ball 10/6 kg

 

2 MIN REST

 

Gear 2

 

Aim to do the 30 slam ball in one go and around the 60” mark.

Once you get to the thrusters aim to do 2 or 3 sets. Have a plan and stay with it. You are always going to rest 2 full min so make sure you get the best strategy possible to get the thrusters in.

 

Good luck

 

TUESDAY

Strength / Skill:

Clean and Jerk

3 x 2 jerk from toes, press the bar to eye level and drop after that (empty bar)

5 x 1 clean power pull + 1 power clean + 1 Heave + 1 Split jerk

4 x 1 power clean + 1 clean + 1 Split Jerk

4 x 1 Clean + 2 jerks (both with 2” pause at catch)

 

WOD:

HELA

 

10 RFT

 

Forward Lunge Left 70/47,5 kg

Forward Lunge Right

3 hang clean and Jerk

Backwards Lunge Left

Backwards Lunge right

(each round has to be unbroken. Lunges must be in FR position)

 

Gear 2 WOD

Fofis 13:42

15 Min TC

 

Test the load, and make sure you use a load that allows you to lunge comfortably. Remember that you will need to lunge once you are fatigued and not only when you are fresh.  Each round has to be unbroken so take your time in between rounds if needed.

 

GREAT BARBELL WOD

 

WEDNESDAY

Warm up

2 RNFT

5 Russian push ups

20” Ring support hold

40 singles followed by 30 Doubles

 

Skill/strength

Ring dip 4/4

5 rounds

10 ring dip with 2” pause at top and 2” pause at bottom

 

WOD:

2/4/6/8/10/12/14/16/18

Pull up

Burpee

** after each round 35 DU **

 

Eddie 10.50

Gear 2 WOD

18 Min Cap

 

Do not rush the first rounds. Reps are small but soon you will hit the big numbers and you want to be ready for those. Break the pull ups in 2 sets if needed but not more than that. For the burpees a nice and slow pace. Ideally you want to do the DU unbroken so change the number of doubles if needed.

 

Best WOD ever.

 

THURSDAY

Warm up:

2 RNFT

45” Pigeon stretch each leg

10 gorilla squats

2 lengths duck walk

 

SKILL

Back Squat week 2/6

5 x 3 Back squat (PL aiming to do last set in between 85 to 90%)

 

WOD:

9 Rounds

Min 1 – 45” max Cal

Min 2 – Rest

 

Ergs and sprints!!! Everyone loves them

Score is your total of calories together in the end of the 9 Rounds

 

FRIDAY

Warm up:

2 RNFT

1 push up + 1 wall walk + 2 push up + 2 wall walk

2 lengths inch worm

30” hollow (does not have to be unbroken)

 

Skill:

5 x 15” hold + 10 shoulder taps + 15” hold

Kicking up against the wall

or

wall walk and face the wall

 

 

CrossFit Hammersmith

WOD

For time

5 Rounds

1 Snatch complex Unbroken

(2 power snatch + 2 hang squat snatch + 2 OHS) 60/42,5

10 TTB

10 HR push up

 

BUY IN

20 box jump 30/24′

20 box jump 24/20′

20 box jump over 24/20′

 

Eddie 10:50

Gear 2 WOD

16 Min TC

 

After the 60 box jumps buy in, start on the snatch complex. Complex should be unbroken so chose a load that allows you to do that. The TTB and HR push up should be in one go, but catch your breath in between them if needed. Rest before the snatch to make sure you do not fail the complex half way, and if you do you have to start over.

Good one to finish the week

 

CrossFit Shepherd’s Bush

WOD

For time

5 Rounds

(2 power snatch + 2 hang squat snatch + 2 OHS) 60/42,5

10 TTB

10 HR push up

 

Buy In 1200 m run

 

Gear 2 WOD

17 min TC

 

After the 1200 m run buy in, start on the snatch complex. Complex should be unbroken so chose a load that allows you to do that. The TTB and HR push up should be in one go, but catch your breath in between them if needed. Rest before the snatch to make sure you do not fail the complex half way, and if you do you have to start over.

Good one to finish the week

 

SUNDAY FUNDAY

Skill:

4 Rounds

60” Active hang on pull up bar

30 metre KB OH carry

10 bent over row with fat grips

 

WOD:

In pairs

14 min AMRAP all synchro

10 pull ups

10 alt DB snatch 22,5/15 kg

10 DB OH alt lunge (1 DB only)

 

BUY IN 200 wall ball split as you want as long as it is even

PJ

PJ