Wednesday, November 14, 2018

11/5-11/10

  Double strength week 5
 
Monday
 
Warm-up:
Bench and DL
 
Mini WOD:
3 rounds
15 push up
5 burpee over bar
 
Strength (4 rounds, done as a 4 move set)
Bench, 8-10 reps
Band Oblique Twist, 10 per side
Squat,  8-10 reps (first 2 rounds are front squat second 2 are back squat)
V-up, 10-12 reps
Skills:
Gymnastics Rings.
Front support, MU progression, skin the cat.
 
Wod: 10 min AMRAP
 
6 Squat clean 120/65
12 Pull up
12 DU or 24 singles
This is a sprint wod, try and move fast but safe.
 
Abs!
 
 
Tuesday
 
Warm-up:
Squat & shoulders
 
Mini WOD:
3 rounds:
UP Long jump with squat
BACK Bear Crawl
UP Long jump with squat
BACK Inch worm
 
Strength (4 rounds, done as a 4 move set)
DL, 8-10 reps
Box jump, 10 reps
C&J (or snatch) 8-10 reps
Bar Bell Row, 10 reps
 
Skills:
Handstands
 
WOD: 15 Min AMRAP
2 DL @80% 1RM
10 KBS
20 Cal Row
10 Jump lunge (5 per side)
 
Bonus:
Tabata ABS!

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