15 JAN 2018

January 14th, 2018

MONDAY

A

5-5-5-5-5

Split Jerk

B

13 rounds of

E2MOM

10 squat cleans (75/50)

15 wall balls

TUESDAY

A

3-3-3-3-3-3

Hang power clean

B

5 rounds

2 rope climbs

6 T2B

200m run

WEDNESDAY

A

1-1-1-1-1-1-1

Back Squat

B

3 Rounds

15 pull ups

25 KB Swings (32/24)

50 double unders

THURSDAY

A

4×5 deadlift @70% of 1 RM

B

21-15-9-15-21

Hang power snatch 35/25kg

Push ups

Sit ups

FRIDAY

A

Front squat

2 rounds

7 reps@65%

5@75%

3@85%

2@90%

B

15 min AMRAP

10 sumo deadlift highpull (45/30)

10 bar facing burpees

10 pull ups

SATURDAY

A

Open wod

14.2 / 15.2

-every 3 minutes as long as you can. If you get the work done, rest until the next 3 min before you start the next section. If you don’t finish the work within the 3 min your out.

0:00 – 3:00

2 rds

10 x OHS (45/30)

10 x c2b/pull ups

3:00 – 6:00

2 rds

12 x OHS

12 x c2b/pull ups

6:00 – 9:00

14 x OHS

14 x c2b/pull ups

9:00 – 12:00

16 x OHS

16 x c2b/pull ups

Ect

B

TABATA

Plank

Burpees

Weighted wall sit

Bicycles

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