WC 19th September 2022

Monday

 

Strict Press 1RM 

 

“Queen Elizabeth”

In Pairs (YG,IG) For time:

 

Cash in: 1952m Row or Ski (Year HRH became Queen)

70 Burpees over the bar (Years as Queen)

15 Clusters 60/40kg (Governs 15 States Including UK)

96 Wall Balls 9/6kg (Years of age)

21 Muscle Ups / Strict Pull Ups  (Day of Birth)

Cash Out: 1926 Row or Ski (Year of Birth)

(Timecap 30)

 

Tuesday 

 

20 mins to build to heavy Snatch Single 

 

Note* Reassess your current max after the last 4 week cycle

 

Note* for the less experienced member use this timeframe to develop the movement with the emphasis being on mechanics not load. More experienced members who achieve the single with lots of time remaining should deload and complete back off singles. 

 

“Helen”

3RFT:

400m Run

21 KBS 24/16kg

12 Pull Ups

(Timecap 15)

 

*If you have a sub 10 Helen then upscale to Heavy Helen 32kg KB and C2B 

 

Wednesday 

 

Skill: Double Under progressions

 

Push Press 1RM

 

“Jackie”

For time:

1000m Row

50 Thrusters 20/15kg

30 Pull Ups 

(Timecap 15)

 

*If you have a sub 10 Jackie then upscale to Heavy Jackie 42.5/30kg Barbell and C2B 

 

Thursday 

 

Front Squat 1RM

 

Note* Reassess your current max after the last 4 week tempo cycle

 

Every 5 mins for 20 mins

30/21 Calories 

60 Double unders

Max Rep T2B 

(TC 4 min per round)

 

Friday 

 

Strict Pull Up 1RM

0-12 mins

 

*Note: for those who do not possess a Strict Pull up use the 12 mins to achieve a challenging 5 sets of 6 reps 

 

AMRAP 8 

400m Run

20 DB Suitcase Lunges 2 x 22.5/15kg

5 HSPU

 

Rest 2 

 

AMRAP 8 

500m Row or Ski 

20 DB Front Squats 2 x 22.5/15kg

5 BMU

 

Saturday 

 

20 mins to build to heavy Clean and Jerk Single 

 

Note* Reassess your current max after the last 4 week cycle

 

Note* for the less experienced member use this timeframe to develop the movement with the emphasis being on mechanics not load. More experienced members who achieve the single with lots of time remaining should deload and complete back off singles. 

 

For time:

20-15-10-5

GTOH 60/40kg

Down Ups 

 

* Start with and every 3rd minute Run 200m

(Timecap 20)

 

Sunday 

 

Back Squat 1RM

 

Note* Reassess your current max after the last 4 week tempo cycle

 

Open WOD 14.1 (One of my early Opens, really showing my age I know lol)

 

AMRAP 10

30 Double unders

15 Power Snatch 35/25kg