SUNDAY WILDCARD Metcon (Time) 3 Rounds For Time 800m Run 7 Deadlifts 90/65kg 20 Burpees 20 Air squats 20 Box Jumps
CLEAN Weightlifting Clean (Weight) Hang Clean + Clean (15 mins) 10 Mins – C2B/Pull-Up practise. Metcon (Time) 6 RFT 6 C2B or Pull-Ups 8 Power Cleans 50/35kg 250m Row/ 200m run alternate rounds
PARTNER METCON Metcon (AMRAP – Rounds and Reps) In Teams of 2 35 min AMRAP 60 Cal Row 50 KB Snatch 24/16kg 40 Wall Ball 9/7kg 30 KB Hang Clean & Jerk 24/16 20 C2B Pull- Ups or 30 Pull-Ups or Jumping Pull-Ups
DEADLIFT AND STRICT HSPU’s Weightlifting Deadlift (Weight) Deadlift 3×5 Superset with 2 sets of Strict HSPU Metcon (Time) 3 Rounds for time 20 Wall Ball 9/7kg 20 American KB Swings 24/16kg 400m Run
SNATCH Weightlifting Snatch (Weight) Power snatch heavy 3 (not TNG) Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 3 Burpees 5 power snatch @70-75% of heavy 3(Controlling the bar up and down) 7 TTB
PAUSED BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3 x 12 @ 4121 4 seconds down/eccentric1 second hold 2 seconds up/concentric1 second hold Metcon (AMRAP – Reps) 3 Rounds 3 mins; 500/450m Row into max sit-ups (RX) 400/350m Row Into max sit-ups(Scaled) 3 Mins Rest
BENCH PRESS AND PULL UPS Weightlifting Bench Press (Weight) Press 3×6 superset set with Strict Pull-Ups "Cluster" Sets for example (3 x 5/3/2). Look at adding one or 2 more reps this week. Rest :25 sec rest between Clusters. Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows […]
WILDCARD SUNDAY Metcon (Time) RENE- 35 Min Cap 7 Rounds For Time 400m Run 21 Lunges 15 Pull Ups 9 Burpees
CLEAN Weightlifting Clean (Weight) 3 Positon Clean – top down Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Power Clean 52.5/35KG 7 Front Squat 30 Jumping Jacks
PARTNER METCON Metcon (AMRAP – Rounds and Reps) Partner WOD’s 14 Min AMRAP 12 Cal Row 14 Box Step Ups (Partner 1 completes a full round before switching) Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 14 Min Ladder 3 Bar Facing Burpee’s 3 Muscle Snatch 35/25kg, 6, 6, 9,9 etc