Monday WOD – 5

26 Oct
0

arrive 5 minute early and complete mobility and warm up before 6.10

A) Mobility 

Double overhand banded shoulder stretch 2 Mins

B) Warm Up

50 Meter Walking Lunge 

20 Squats 

20 HOG Press Ups 

50 Meter Walking Lunge 

C) Strength 

EMOTM for 16 minutes

Alternating Minutes 

Odd - Russian Kettlebell Swing (HAP)

Even - Strict Shoulder Press x 4 reps @ 85-90%

D) WOD 

Complete as many rounds and reps as possible in 18 minutes of

3 Muscle-Ups / 3 Pull Ups & 3 Press Ups

6 Ring Dips

9 Diamond Sit Ups

12 Kettlebell Swings (32/24 kg)

E) Power hour

Every 45 seconds, for 18 minutes (8 sets of each) perform the following: Interval 1 (45s) – Snatch Balance x 1 rep Interval 2 (90s) – Hang Snatch x 1 rep Interval 3 (135s) – Snatch x 1 rep

then

Four sets of

RDL x 8-10 reps @ 2013

Rest as needed

Single-Arm KB Row x 10 reps each @ 2111

Rest as needed

Weighted Plank x 45 seconds

Rest as needed

then 

Handstand Holds 5 x max effort 

HIIT WOD 

A) Warm Up

50 Meter Walking Lunge 

20 Squats 

20 HOG Press Ups 

50 Meter Walking Lunge 

B) Strength 

EMOTM for 12 minutes

Alternating Minutes 

Odd - Russian Kettlebell Swing (HAP)

Even - Strict Shoulder Press x 4 reps @ 85-90%

C) WOD 

Complete as many rounds and reps as possible until 7.25

3 Pull Ups & 3 Press Ups

6 Ring Dips

9 Diamond Sit Ups

12 Kettlebell Swings (32/24 kg)

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