WC 22nd August 2022

Monday 

 

Front Squat 

5 x 3 @30×1 

Rest 2 mins 

 

4RFT: 

15 GTOH 60/40kg

15 C2B Pull Ups 

(Timecap 15)

 

Tuesday 

 

4 x 8 Strict Shoulder press 

Rest 1 min

4 x 6 Weighted Strict Chin Up

Rest 90 secs 

 

AMRAP 20

200m Run

30 Wall Balls 9/6kg

200m Run 

30 Box Jump overs 24/20”

 

Wednesday 

 

20 mins to build to heavy Snatch Single 

 

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. 

 

5RFT:

60 Double unders 

12 DB Thrusters 2 x 22.5/15kg

(Timecap 15)

 

Thursday 

 

Back Squat 

5 x 5 @12×1

Rest 2 mins 

 

AMRAP 12

3-3-6-6-9-9….

Strict HSPU 

Deadlift 100/70kg

 

Friday 

 

4 x 8 Push Press 

Rest 1 min 

4 x 6 Weighted Strict Pull Up

Rest 90 secs 

 

Every 5 mins for 20 mins 

25 Calories 

20 Alt DB Snatch 22.5/15kg

Max reps T2B 

(TC each round at 4:15)

 

Saturday 

 

20 mins to build to heavy Clean and Jerk Single 

 

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. 

 

In Pairs (YG, IG) for Time:

60-30-15

Power cleans 50/35kg

Pull Ups

Burpees to Bar Target

*Start with and every 4 mins Run 200m together

(Timecap 18)

 

Sunday

 

Ring Muscle Up Progressions

0-15 mins 

 

For time:

1000m Row or Ski

Then …

6 Rounds:

3 Ring Muscle Ups 

5 Squat Snatch 60/40kg

(Timecap 18)

 

*Note: Set off class in intervals so that only Rowers or Ski ergs are used for this WOD