05-01-18

05-01-18

  • 4th Jan 2018
  • Kevin Tran

TUESDAY

A. Pull Up Work – pick the best suited one based on appropriate level
• 10 – 15 Butterfly/Kipping Pull Up x 5, rest 2 min
• 1-5 Strict Pull Up/Chin Up EMOM x 10
• 10 Banded Strict Pull Up x 5, rest 2 min
• 10-12 Ring Row/Banded Lat Pull Down x 5

B. WOD

Competitor:
EMOM x 12
8 KB Swing + 8 Burpees

RX:
EMOM x 12
5 KB Swing + 5 Burpees

Fitness:
EMOM x 12
3-5 KB Swing + 3-5 Burpees

C. 10-12 Pronated Grip Barbell Curls x 4

 

WEDNESDAY

A. Build to Front Squat 3RM
Rest 2 min between sets

B. ‘Legless’
5 Rounds For Time
10 Cal Bike
10 Front Rack DB step ups @ 2 x 10kg / 2 x 5kg (24/20” box)
10 Wall Balls

 

THURSDAY

A. Dip Work – pick the best suited one based on appropriate level
• Weighted Strict Ring Dip 3-6 reps x 5, rest 2 min
• 1-3 Strict Ring Dip EMOM x 10
• 10 Banded Ring Dips x 5, rest 2 min
• Strict/Box Push Up 6-10 reps x 5, rest 2 min

B. 17 min Partner AMRAP YGIG
120 DU (x 3 single skip)
60 Box Jumps // Step Ups x 2
60 T2B // V-Ups
60 Cal Row
(all of above is a shared workload)

 

FRIDAY

A. 10 min build to 1RM Clean and Jerk

B. 2017 CF OPENS MONSTER MASH TESTER

Competitor:
For Time:
2 Rounds of:
20 DB Snatches @ 22.5kg // 15kg
15 Burpee Box Jumps
Straight into
2 Rounds of:
8 Power Cleans @ 70/50kg
8 C2B Pull Ups
Straight into
2 Rounds of:
15 / 10 cal row
15 / 10 HSPU

RX:

2 Rounds of:
20 DB Snatches
15 Burpee Box Jumps
Straight into
2 Rounds of:
8 Power Cleans @ 60/40kg
8 Pull Ups
Straight into
2 Rounds of:
15 / 10 cal row
15 / 10 HSPU (abmats)

Fitness:

2 Rounds of:
20 DB Snatches
15 Burpees
Straight into
2 Rounds of:
8 Power Cleans @ weight of choice
16 Ring Rows
Straight into
2 Rounds of:
15 / 10 cal row
15 / 10 Seated DB Strict Press