09-01-17

09-01-17

  • 8th Jan 2018
  • Kevin Tran

MONDAY

A. Snatch Technique Work
6 Rounds of:
2 Snatch Pull + 3 AK Hang Power Snatch + 2 OHS
rest 90 sec – 2 min, building in weight

B.

COMP
3 Rounds for Time
30/20 Cal Row
10 Hang Squat Snatch @ 60/40kg

RX
3 Rounds for Time
30/20 Cal Row
10 Hang Squat Snatch @ 40/30kg

FITNESS
3 Rounds for Time
20/15 Cal Row/Bike/Ski
10 Hang Power Snatch
45-60 sec Plank hold

 

TUESDAY

A. Pull Up Technique 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
• 5-10 Banded Strict Pull Up x 5, rest 2 min
• 12 Lat Pull Downs + 8-12 tough ring rows (superset) x 5

B.

COMP
EMOM x 10
10 Wall Balls + 10 Burpees

RX
EMOM x 10
8 Wall Balls + 8 Burpees

FITNESS
EMOM x 10
3-5 Wall Balls + 3-5 Burpees

C. Pronated Grip Barbell Curls 10-12 reps x 4

 

WEDNESDAY

A. 3 reps x 6 @ 85% of 3RM Front Squat

B. For Time
Buy In – 80 Single Arm OH DB Lunges @ 15/10kg – change arms every 10 reps
Then
3 Rounds for Time
15 T2B // 20 V – Ups // Abmat Sit ups
30 DU // 90 Skips

 

THURSDAY

A. Rowing Technique

B. Dip Technique 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
• 5-10 Banded Ring Dips x 5, rest 2 min
• Strict/Box Push Up 6-10 reps x 5, rest 2 min

C. 20 min Partner AMRAP – 1 person working at a time, shared workload
30 KB Swings
4 Lengths Sled Push
30 Push Ups
After each round option to take 60 sec rest.

 

FRIDAY

A. 6 Rounds of
2 Clean Pull + 3 Hang Powerclean + 3 Push Jerk
rest 2 min – building in weight

B. Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (Power cleans or Squat cleans)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 83kg (round to 80kg is fine)
Women clean 56kg (round to 55kg is fine)