2019 Block 4 - Monday

Week 2 - Friday

Timothy Jones - Friday, July 12, 2019

 

WOD:- Friday - Competition Coaching Notes:
A) Benchmark WOD - Hope A) Choose a weight that you can cycle through for 45sec to 1min without
. 1min at each station, 1min rest between rounds dumping the bar, Try to link C2B rather than signle efforts to improve
. 3 Rounds - 18mins technique. Work hard for the 5mins so you earn your rest, count your reps
. Burpees and try to match each round.
. Power Snatches 35/25 .
. Box Jumps 24/20 .
. Thrusters 35/25 .
. Chest To Bars .
B) Core Circuit - 4 Rnds B) This is for Quality not for time,complete each rep with good technique
. 15e/s - High Side Plank wit Hip Extensions scale appropriately
. 30sec L-Sit in Rings .
. 45sec Skydiver or Superman Hold .
. 15 V-Snaps .

:::::

WOD:- Performance
A) Benchmark WOD - Hope
. 1min at each station, 1min rest between rounds
. 3 Rounds - 18mins
. Burpees
. Power Snatches 30/22.5
. Box Jumps 24/20
. Thrusters 30/22.5
. Pull Ups
B) Core Circuit - 4 Rnds
. 15e/s - High Side Plank wit Hip Extensions
. 30sec L-Sit in Rings
. 45sec Skydiver or Superman Hold
. 15 Tuck Snaps
:::::
WOD:- Base & Teens
A) Benchmark WOD - Hope
. 1min at each station, 1min rest between rounds
. 3 Rounds - 18mins
. Burpees
. Power Snatches 25/20
. Box Jumps 24/20
. Thrusters 25/20
. Ring Rows
B) Core Circuit - 4 Rnds
. 15e/s - High Side Plank wit Hip Extensions
. 30sec L-Sit in Rings
. 45sec Skydiver or Superman Hold
. 15 Sit Ups
:::::
WOD:- Strength & Conditioning
A) Benchmark WOD - Hope
. 1min at each station, 1min rest between rounds
. 3 Rounds - 18mins
. Burpees
. Alternating Dumbell Power Snatches 15/10
. Box Jumps 24/20
. Dumbell Thrusters 15/10
. Ring Rows
B) Core Circuit - 4 Rnds
. 30sec e/s - High Side Plank
. 30sec L-Sit on Boxes
. 30sec Skydiver or Superman Hold
. 15 Sit ups




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