WOD Preview Week 20

 

Monday 140512

Power

  • ME Hang Snatch (20 minutes)

    • 5 Rounds:
    • (High Pull into Hang Snatch) x 2

      • Note: Add load only if both complexes are successful. Today is Maximum Effort, find your heaviest successful Hang Snatch, then do it again.

Conditioning

  • Max Reps in 8 minutes

    • 30 Lateral Over Box, 24″/20″
    • 30 Deadlifts, 155/105
    • 30 Wallballs
    • 30 HR Pushups
    • 30 Wallballs
    • 30 Deadlifts, 155/105
    • 30 Lateral Over Box, 24″/20″

 

—————————————————————————————————

Tuesday 140513

Strength

  • Back Squat
    • 70% x 3
    • 80% x 3
    • 90% x +3 to failure
  • Ancillary Work
      • Good Mornings
        • 5RM

Conditioning

  • 600m Run
  • 400m Run with 25#
  • 300m Run with 55#
  • 200, Run with 75#
  • 50 Abmat Situps

 

Rubicon Strength 6:30pm

  • Power Clean, 5RM

    • then 3 x 5 at 85% of 3RM
  • Farmers Carry, 20m max load

    • then 5 x 20m at 75% of max load
  • 50 GHD Situps

 

—————————————————————————————————

Wednesday 140514

Power:

  • DE Clean & Jerk 20minutes

    • 6 rounds
    • (Segmented High Pull, Segmented Clean, Two Jerks)

Conditioning:

  • 3 Rounds
    • 5 Push Jerks, 135/95
    • 10 Front Squats, 135/95
    • 15 burpees over Bar

Midline

  • 50 GHD Situps, or total reps in one set, whichever comes first.

 

 

—————————————————————————————————

Thursday 140515

  • Deadlift

    • 70% x 3
    • 80% x 3
    • 90% x +3

    Ancillary Work:

    • 6RM Barbell Lunges (just six total, as in 3 pairs)

Conditioning

  • Tabata Mashup

    • Bottom to Bottom Squats
    • Top to Top Pushups

 

Rubicon Strength 6:30pm

  • Platform Deads, From the knee, 5RM

    • 3 x 8 of 85% of 5RM
  • Stiff Leg deads, cadence 1-1-3
    • 3 RM
  • Hand over hand rope drags

    • 3 rounds

 

—————————————————————————————————

Friday 140516

Power:

  • Press
    • 70% x 3
    • 80% x 3
    • 90% x +3
  • ¬†Push Press
    • 3RM

Conditioning:

  • Ladder, 15-1

    • KB Swings, 70/53
    • Double Unders, 2x the ladder (ie: 30-28-26-etc.)

Leave a Reply

 

 

 

You can use these HTML tags

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>