Maanantai
WOD
Rx
OTM x 24
1. 1-3 Wallwalk
2. 3 Power snatch
3. 5-9 Box jump
4. 3 Power snatch
5. 5-9 Toes to bar
6. 3 Power snatch
*If you did Murph on saturday, take this workout easy.
*Use moderate weight on snatch (72-77,5% of 1 rep max)
*Share the equipment with a partner if possible.
Scaled
OTM x 24
1. 1 Wallwalk
2. 3 Hang power snatch
3. 5-9 Box jump
4. 3 Hang power snatch
5. 5-9 Knees to chest
6. 3 Hang power snatch
*If you did Murph on saturday, take this workout easy.
*Use light weight on snatch.
*Share the equipment with a partner if possible.
Tiistai
WOD
Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg
Metcon:
10min amrap
Rx
10 front-rack lunges (60/42,5 kg)
10 bar over burpees
10 chest-to-bar pull-ups
*Burpees bar facing if possible
Scaled 1
10 front-rack lunges (42,5/30kg)
10 bar over burpees
10 pull-ups
*Burpees bar facing if possible
Scaled 2
10 front-rack lunges (30/20kg)
10 bar over burpees
10 ring row
*Lateral burpees
*Aim to 4-7 rounds
*Unbroken lunges
Keskiviikko
WOD
4 rounds for time:
Rx
500/400m Row
10 Shoulder to overhead (85/55kg)
Scaled 1
500/400m Row
10 Shoulder to overhead (52,5/35kg)
Scaled 2
500/400m Row
10 Shoulder to overhead (35/20kg)
*Cap 15min
*Each row 2.15 or faster
*Stoh in 2 sets or less
Torstai
WOD
// HEAVY DAY //
Back Squat
10-10-10-10-10
“4min
(55-62,5% of 1rep max)
Accessory:
3 rounds:
1min plank
1min foam rolling quads
Perjantai
WOD
Partner workout
For time with a partner:
Rx
First:
800-m run
Then:
10 rounds of:
10 double-DB power cleans (22.5/15kg)
30 double-unders (db over jump if outside workout)
Last:
800-m run
*Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Scaled 1
Same as Rx but 17,5/12,5kg db`s
Scaled 2
First:
400-m run
Then:
6 rounds of:
10 double-DB power cleans (12,5/8kg)
20 Db over jump
Then:
400-m run
*Cap 25min
Lauantai
WOD
For time:
Rx
2 ring muscle-ups
100-m single-DB carry (22,5/15 kg)
200-m run
4 ring muscle-ups
100-m single-DB carry
200-m run
6 ring muscle-ups
100-m single-DB carry
200-m run
8 ring muscle-ups
100-m single-DB carry
200-m run
10 ring muscle-ups
100-m single-DB carry
200-m run
*Carry the dumbbell any way.
Scaled 1
1 rmu or 2 ring dips
100-m single-DB carry (22,5/15 kg)
200-m run
2 rmu or 4 ring dips
100-m single-DB carry
200-m run
3 rmu or 6 ring dips
100-m single-DB carry
200-m run
4 rmu or 8 ring dips
100-m single-DB carry
200-m run
5 rmu or 10 ring dips
100-m single-DB carry
200-m run
*Carry the dumbbell any way.
*You may use band in ring dips
Scaled 2
2 jumping ring rip
50-m single-KB carry (16/12 kg)
200-m run
4 jumping ring rip
50-m single-KB carry
200-m run
6 jumping ring rip
50-m single-KB carry
200-m run
8 jumping ring rip
50-m single-KB carry
200-m run
10 jumping ring rip
50-m single-KB carry
200-m run
*Carry the kettlebell any way.
***Cap 20min
Sunnuntai
Omatoimiperuskunto
3omin tosi reipas kävely
30min rullaillua / pallottelua / venyttelyä