Week

Monday 29.11.21


DAISY'S BIRTHDAY WOD!! In pairs AMRAP 29 mins 23 devils presses 22.5 / 15kg 29 synchro calories (one on rower, one on Assault bike - can change mid set if wish to) 11 rounds of strict Cindy *strict Cindy = 5 strict pull ups, 10 hand release push ups + 15 air squats POST AMRAP CASH OUT = 98 synchro sit ups!




Tuesday


A - rowing intervals #2 7 sets of 500m @ 3rd set pace from last session (all 7 intervals at the same pace - eg 1:55.?) *7th interval = max effort **if you missed last week your coach will explain pacing and set you a goal pace B - EMOM 12 mins 1 - 1-3 rope climbs 2 - 8-10 strict standing DB overhead press RX+ = legless rope climbs 50 % of max strict handstand push ups (minimum 5 reps)




Wednesday


ROB T's (BELATED) B-DAY WOD!! A - back squat establish 2 rep max 15 mins *this runs perfectly with the end of the first phase of back squats 3 x 10 / 4 x 8 / 5 x 6 / 7 x 4 Its time to test your previous months hard work B - bench press establish 5 rep max (also warming up deadlift between sets) 15 mins C - in pairs AMRAP 11 mins 21 bench press @ 75% of 5rm 11 deadlifts @ 150 / 105 kg (or 70-75% of 1rm) 38 synchro double unders




Thursday


A - power clean, hang power clean + push jerk every 2 mins x 8 sets increase weight every set (starting light) *stick on weight for remaning sets if needed B - EMOM 20 mins 1 - 21 wallball shots 2 - 12 / 10 calorie Assault bike 3 - 3 power clean + jerk 60 / 45 kg 4 - 9 BBJO




Friday


A - skill practice in 10 mins establish max handstand walk or static handstand hold or handstand kickup against wall B - CHIPPER in pairs 60m (5m section) HSW OR 18 wall walks 80 toes to bar 100 single arm alternating DB snatches 12 rope climbs 140 / 110 calorie row time cap - 25 mins




Saturday


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Sunday


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This Week