Wednesday Jan 19

Long WOD today

Warm Up

400 Run

2 Sets

10m Bear Crawl

5 Push ups to Shoulder Ext

10m Crab Walk

5 Scap Pull Ups

2 Sets

5 Trap-3 Raise

5 Hollow Rocks

5 Half Kneeling Bottom-Up KB Press

Strength

EMOM 12 min

Min 1: Bar MU/Pull ups (3-5) or (5-8) or (8-10)

Min 2: HSPU (3-5) or (5-8) or (8-10)

Min 3: Max Cal on C2

Min 4: Rest

Workout

5 RFT

10 DB Box Step ups

20 Sit ups

30 Push ups

40 Deadlift

 

Goal: Endurance

RX

DB – 22.5/15Kg

BB – 60/42.5Kg

SC

DB – 15/12.5Kg

BB – 50/35 Kg

Push ups on knees

Fit

DB – 12.5/10Kg

BB – 40/30 Kg

Push ups on box 

Extras

Weightlifting

5 Sets

8 Close Grip Bench Press @ 75% Tempo 32×0

8 Strict Chin Ups Tempo 30×2

 

Accessory

3 sets

5/5 Prone Trap 3 Raises

10 Banded Y’s

20 Banded Lat Pulldown

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

Leave a Comment

Your email address will not be published.