WC 9th May 2022

Monday

 

Clean Ladder 

Every 2 mins for 8 mins Clean Treble (70% start ..)

Every 90 secs for 6 mins Clean Doubles (80% start ..)

EMOM 4 Mins Clean (90% start ..)

 

For time:

1000m Row / ski

50 Thrusters 20/15kg

30 Pull Ups

750m Row / ski

30 Thrusters 20/15kg

20 Pull ups

500m Row / ski

10 Thrusters 20/15kg

10 Pull ups

(Timecap 20)

 

Tuesday

 

Skill: HS Progressions

 

5 Overload sets:

4-6 Strict HSPU 

6-8 Strict Ring Dips

8-10 Press Ups

Rest 2 mins

 

“Grace”

For time:

30 Clean and Jerks 60/40kg

(Timecap 6)

 

Rest 2 mins 

 

“ISABEL” 

For time:

30 Snatch 60/40kg

(Timecap 6)

 

Rest 2 mins

 

For time:

1 Mile run

 

Wednesday 

 

Back Squat 

Wave 1 – 6 – 4 – 2 

Wave 2 – 6 – 4 – 2+

(Guide percentages 77.5/85/90+) 

Rest 2 mins between working sets

 

AMRAP 15

80 Double unders

12 Devils Press 2 x 22.5/15kg

8 Bar Muscle ups

 

Thursday 

 

Snatch Ladder 

Every 2 mins for 8 mins Snatch Treble (70% start ..)

Every 90 secs for 6 mins Snatch Doubles (80% start ..)

EMOM 4 Mins Snatch (90% start ..)

 

For time:

21-15-9

Burpee to bar 

T2B

Into …

21-15-9

Power clean 50/35kg

STOH 50/35kg 

(Timecap 15)

 

Friday 

 

Push Press

Wave 1 – 5 – 3 – 1 

Wave 2 – 5 – 3 – 1+

(Guide percentages 80/85/90)

 

For time:

200 / 150 Calories 

Every 20/15 calories complete:

5 Strict Pull Ups / Chin ups (Alternate each time)

10 Hand release press ups

15 Air squats

(Timecap 30)

 

Saturday 

 

6 x 3 Front Squat (AHAFA Across)

Rest 2 mins

 

Partner WOD:

YG, IG ..

1500m Row or Ski  

100 Wall Balls 9/6kg 

80 Deadlifts 60/40kg 

60 Burpee over bar 

40 Push Press 60/40kg 

20 Pull Ups 

1500m Row or Ski 

(Timecap 30)

 

Sunday

 

Skill: HS Walk Progressions

 

5 x 5 Strict T2B rest 90 secs

Straight into:

5 x 10 T2R go every 90 secs

 

Every 4 mins for 20 mins

40 Double unders 

12 Power snatch 42.5/25kg

6 Ring Muscle ups

(Timecap 3:00 per round)