Dagens WOD

Programmering v 13

Programmering v 13
Måndag

A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%
followed by…
One set of:

Back Squat x Max Unbroken Reps @ 90%(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.

Complete as many rounds and reps as possible in 15 minutes of:

20 KB Box Step-Overs (20″ box; 55/35 lbs)

20 Push Press (95/65)

40 Double-Unders
Tisdag

A.

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
B.

Complete as many rounds and reps as possible in 15 minutes of:

Row 600 Meters

15 Strict Pull-Ups (ladies – perform 10 strict)

15 Kettlebell Swings (32/24 kg
Onsdag

In teams of two, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters

8 Front Squats (225/155 lbs – from the ground)
followed immediately by…
In teams of two, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 Thrusters (135/95 lbs)
Torsdag

A.

Five sets of:

Overhead Squat x 3 reps

Rest as needed

Build over the course of the five sets to today’s heavy triple.
B.

Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Power Snatches (135/95 lbs)

6 Overhead Squats (135/95 lbs)

9 Burpees Over the Barbell

12 Pull-Ups
Fredag
Team of 2 

Cap time 40 min

1 work -1 static holds bar frontracked 50/35

100 kcal rodd

100 kbs 32/24

100 c2b

100 burpee box jump over

Drop the barbell= 5 synk burpees
Lördag
Every 8 minutes, for 40 minutes (5 sets) of:

Row 800 Meters

12 Chest-to-Bar Pull-Ups or Strict Pull-Ups

12 Strict Handstand Push-Ups or L-Seated KB Press
Note times for each set, and add them for total working time.