13th September - 19th September 2021

Monday 13th

 

Deadlift 

5 x 4 85%+

Rest 3 mins 

 

Every 5 mins for 20 mins

200m Run

30 Alt DB Snatch 22.5/15kg

Max reps Double unders

 

(Timecap  4 Mins per round)

Score: Double unders

 

Tuesday 14th

 

“The Thirteen”

13 Rounds:

26 Calories

8 Strict Pull Ups

21 STOH 42.5/30kg

(Timecap 50)

 

Wednesday 15th

Back Squat

4 x 8 @60%1RM (Speed or deload)

Rest 2 mins

8RFT:

10/7 Calories

1 Ring Muscle up

12 Press ups

20 Air squats

1 Ring Muscle up

(Timecap 20)

 

Thursday 16th

 

Snatch Balance + 2 OHS 

Build to heavy in 10 mins

 

Snatch Pulls 3 x5 100%+

Rest 2 mins

 

“KAREN”

For time:

150 Wall Balls 9/6kg

 

Everytime you drop the ball 

20 Burpees 

 

(Timecap 12)

 

Friday 17th

 

Pairs WOD 

 

In Pairs For time:

 

1000m Row / Ski or  2000m Bike Erg 

 

Then 3 Rounds:

20 Syncro Down Ups + 20 DB Hang C&J 1 x 22.5/15kg 

800m Run 

 

(Timecap 28 mins)

 

Rest 5 mins

 

For time:

 

2 Round Relay (1 Round each)

50 Wall Balls 9/6kg

30 Pull Ups

100m Sprint with wall ball

 

(Timecap 12)

 

Saturday 18th

 

Front Squat

 5 x 4 @85+%1RM

Rest 2 – 3 mins

For time:

12 Clean and Jerk 60/40kg 

5 BMU

10  Clean and Jerk 70/47.5kg

5 BMU

8  Clean and Jerk 80/55kg

5 BMU

6  Clean and Jerk 90/62.5kg

5 BMU

4  Clean and Jerk 100/70kg

5 BMU

2  Clean and Jerk 110/77.5kg

(Timecap 18)

 

Sunday 19th

 

Superset across Minimum 5 sets whilst building to 3RM of both

 

A1. Push Press 

Rest 30 Secs 

A2. Strict Pull Up

Rest 2 mins

 

(Timecap 20)

 

Then AMRAP 2

Press Ups 

AMRAP 2

Pull Ups (bodyweight)

Rest 2 

X2

 

5RFT:

21 KBS 24/16kg

15 Calories 

9 T2B

(Timecap 16)