Wod-Blog

23/04/16 Strong Saturday

A: WarmUp B: 2 Teams – 2 Stations 15min 40yd Yoke – build up in weight 15min AMRAP – 10cal Air Bike 5 Axle Clean + Press C: Sled Pull Team Battle D: Stretching BarbellClub A: PVC Drills B: Coaches Choice – Work on your weakness !

21/04/16

A: WarmUp – Squat WarmUp B: Strength – Phase 2 A1 – Front Squats 5×3 @ 32X1 60s A2 – Pull Ups 5×5 @ 4111 60s C: WOD – 11 min AMRAP Partner WOD 1: 6m/6m Barbell Lungs – any Style 2: 22 Medball SitUps Alternate between Movements D: Stretching  

20/04/16

A: WarmUp – Deadlift WarmUp B: Strength – Phase 2 A1 – Deadlift 5×5 @ 4111 60s A2 – 20yd Sled Push 60s C: WOD – For Time 500m Row 40 Box Jumps 30 HR Push Ups 20 Power Cleans D: Stretching BarbellClub A: PVC Drills B: Snatch

19/04/16

A: WarmUp – Press WarmUp B: Strength – Phase 2 A1 – Bench Press 5×5 @ 41X1 60s A2 – Bent over Rows 5×5 @ 4111 60s C: WOD 21 – 15 – 9 Shoulder to Overhead (Strict Press or Push Press or a Jerk Style) After each Round (21 / 15 and 9) Perform 1 Round of 5 PullUps 10 TTB 20 SitUps D: Stretching  

18/04/16

A: WarmUp – Squat WarmUp B: Strength – Phase 2 A1 – Back Squat 5×5 @ 41X1 60s A2 – Chin Ups 5×3 @ 4111 60s C: WOD – 10 Round`s 2 Deadlift 4 Burpees 6 Wallballs D: Stretching BarbellClub A: PVC Drills B: Clean & Jerk

14/04/16

A: WarmUp – Squat WarmUp B: Strength – Phase 2 A1 – Front Squat 5×3 @ 32X1 60s A2 – Pull Ups 5×5 @ 4111 60s C: WOD – For Time 10 down to 1 Deadlift Burpee Box Jumps D: Stretching  

13/04/16

A: WarmUp – Press WarmUp B: Strength – Phase 2 A1 – Bench Press 5×5 @ 41X1 60s A2 – Bent over Rows 5×5 @ 4111 60s C: WOD – For Time 21 Wallballs 21 TTB 100m Sprint 15 Wallballs 15 TTB 100m Sprint 9 Wallballs 9 TTB 100m Sprint D: Stretching  

12/04/16

A: WarmUp – Press WarmUp B: Strength – Phase 2 A1 – Bench Press 5×5 @ 41X1 60s A2 – Bent over Rows 5×5 @ 4111 60s C: WOD – 3 Round`s 600m Row or Run 50 KBS 50 SitUps D: Stretching

11/04/16

A: WarmUp – Squat WarmUp B: Strength – Phase 2 A1 – Back Squat 5×5 @ 41X1 60s A2 – Chin Ups 5×3 @ 4111 60s C: WOD – For Time 10 – 8 – 6 – 4 – 2 GTOH Box Jumps then 2x 40yd Sled Push ME Push Ups D: Stretching BarbellClub A: PVC Drills B: 1RM High Hang Clean C: 5x 2 Cleans + 1 Jerk D: 3×6 Pendlay Row

KONTAKT

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