Dagens WOD

Programmering v 14

Programmering v 14
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…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%
B.Every 4 minutes, for 20 minutes (5 sets):

25 Wall Ball Shots (20/14 lbs)

50 Double-Unders
Tisdag

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Kettlebell Swings (32/24 kg)

20 Box Jump-Overs (24″/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Onsdag

A.

Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.
B.

Three rounds for time of:

5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)

10 Deadlifts (275/185 lbs)

50 Double-Unders
Torsdag

A.

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

20 Walking Lunges (32/24 kg KBs in each hand)
B.

Every 3 minutes, for 15 minutes (5 sets):

Press x 4-6 reps
C.

Three sets of:

Single-Arm KB Row x 8 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds
Fredag
Team of 2

6 min to complete 1 rep each clean & jerk 

Goal: get together as much weight as possible 

Rest 5 min 

Then complete one round each

Total 10 rounds 5 each of:

10 front rack reverse lunges 60/40

10 t2b or 15 V-ups 

Cap time 20 min 
Lördag

A.

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):Jerk x 1 rep

Build to today’s heavy single. 
B.

Three rounds for time of:

15 Push Press (135/95 lbs)

15 Strict Pull-Ups

30 Double-Unders

Lisa

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