WOD of the week

Week 50!

CROSSFIT

MONDAY

A.) OTM 10 Min
Even:
1 Power Snatch
1 Hang Power snatch
1 Power Snatch (TNG)
1 Hang Power snatch
1 Power Snatch (TNG)
1 Hang Power snatch
*Add weight as you go

Un-even: 
Boxjumps (for Height, 3 reps)
*Increase Height if 3 nice reps can be done
B.) 5 Rounds of, For Quality:
8 reps/Leg Bulgarian Splitsquat 
6 Pushups ( slow eccentric-fast concentric, load with plates on back if light)
6 Ring Rows or inverted row (Feet on boxes, slow excentric/pause on top/fast concentric)
C.) FOR TIME 
500 m row
-Rest 3 min
500 m Row
____________________________

TUESDAY

A.) SKILLWORK
-TTB
-Ropeclimbs
B.) 8 ROUNDS (For Quality)
1 Ropeclimb
2 Wallwalk up+HSPU negatives (aim for 5-10 seconds)
C.) 3 ROUNDS, FOR TIME
3 RFT
30 DB-snatches
30 TTB
*Rx=22,5/15
____________________________

WEDNESDAY

A.) For 17 minutes (starting new excersice on every 1:30)
1:30 Press Complex
3:00 Pullups
4:30 Press Complex
6:00 Pullups
7:30 Press Complex
9:00 Pullups
10:30 Press Complex
13:00 Pullups
14:30 Press Complex
16:00 Pullups
*Press Complex is
-Clean bar of floor
1 Pushpress
2 strictpress
2 Pushpress
(add weight as you go)

* Pullups are:
3 Pullups (slow eccentric phase, aim for 5-10 seconds, load with plates if BW is to light)
B.) 6 ROUNDS FOR TIME
10 Sumo DLHP
20 Russian Twist (KB  touches floor on each side 10 times)

*Rx=24/16

THURSDAY

A.) "Grace"
30 C&J for time
*Rx=60/45
B.) 14 min AMRAP
-10 Pushups
-5 m 1 arm kettlebell walk (In rack or overheadposition)
-10 KB-Gobletsquats
-5 m 1 arm kettlebell walk (In rack or overheadposition)
-10 Burpee+KB-Swing
-5 m 1 arm kettlebell walk (In rack or overheadposition)
*Rx=24/16
________________________

FRIDAY

A.) FOR TIME
Row 2k
50 Wallball
Row 1 k
35 Wallball
Row 500m
20 Wallball
*Rx=9/6

SATURDAY 

A.) SKILLWORK
DU's
B.) FOR TIME
30 DU's
21 Deadlift + Burpee OB (100/70)
4 rds of “cindy”
15 Deadlift + Burpee OB (100/70)
3 Rds of Cindy
15 Deadlift + Burpee OB (100/70)
2 Rds of Cindy
9 Deadlift + Burpee OB (100/70)
30 DU's
*Rx=100/70
______________________________

SUNDAY (TEAM)

A.) SKILLWORK
-Ring Dips
B.) 26 min AMRAP (In teams of 2)
60 Kcal Assaultbike (One athlete working, tag for change)
40 Boxjumps (alternate 1 rep/athlete)
20 Ring Dips (One athlete working, tag for change)

POWERLIFTing & STRENGTH CLASS

MONDAY

Bench
1RM!
Squat
1 RM!

WEDNESDAY

Deadlift
1RM!
Front Squat
1RM!
 

THURSDAY

Bench (With pause)
1RM!
Press
1RM!
Pullup
* 1 heavy/PB set
* 3 sets at 80% of set 1

GYMNASTICS

Tuesday

Preparation 10 min
Line Drills & Hanging
Skill 10 min
Balance 
Movement
Requirement
Free Headstand
1:30
Face to Wall Handstand
1:00
No Touch Kickup
70% success
Free Handstand
0:30
Handstand Walk, Free HeSPU & Press HS
Strength 20 min
Build 1RM Dip & Rope Climb
then
3x10 
Box Dip & Ring Row (Curl)
Level
Dip
Rope Climb
Fundamental
Assisted Dip 
Rope Row
Progressive
PB Dip
Footlock Rope Climb
Advanced
Ring / Weighted Dip
Legless Rope Climb / Straddle & L
Mobility & Core 15 min
5 RFQ
5 Straddle Good Morning
5 Jefferson Curls
10 Gladiator Rotation

WedneSDAY

Preparation
Line Drills & Hanging
Skill
Inverted Hang for 
HeS/HS position
Strength
Build to 1RM 90PU & 360 Pull
then
3 x10 Pushup & Ring Jumpthough
level
90PU
360 Pull
Fundamental
Divebomber PU
Tick Tock
Progressive
Elevated PB Divebomber PU
180 Eccentric
Advanced
Wall / Free Eccentric
360 Pull
Tuck
Advanced
One Leg 
Straddle
Full
Mobility & Core
FOR TIME
Hanging Hold
  • Tuck
  • Staddle
  • L
Handstand
  • Back to wall
  • Face to wall
  • Tuck to wall
  • Pike to wall
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