Pre Open Block 2 Jan-Feb 2019

Week 4 - Monday

Timothy Jones - Monday, February 04, 2019

WOD:- Monday - Competition
A) Gymnastics Endurance-5 rounds
. 30 Second Ring Row Hold
. MAX strict HSPU *1 Inch Deficit
. Rest 90 seconds
B) 10min AMRAP
. Max reps of the below complex
. 2 Power Cleans+2 FS
. @70% of Body Weight
C) Tabata Core 6mins Alternating
. Dynamic Side Planks 20sec E/S
. Flutter Kicks

:::::

WOD:- Performance
A) Gymnastics Endurance-5 rounds
. 30 Second Ring Row Hold
. MAX strict HSPU
. Rest 90 seconds
B) 10min AMRAP
. Max reps of the below complex
. 2 Power Cleans+2 FS
. @70% of Body Weight
C) Tabata Core 6mins Alternating
. Dynamic Side Planks 20sec E/S
. Flutter Kicks
:::::

WOD:- Base & Teens
A) Gymnastics Endurance-5 rounds
. 30 Second Ring Row Hold
. Box/Pike HSPU
. Rest 90 seconds
B) 10min AMRAP
. Max reps of the below complex
. 2 Power Cleans+2 FS
. @70% of Body Weight
C) Tabata Core 6mins Alternating
. Dynamic Side Planks 20sec E/S
. Flutter Kicks
:::::

WOD:- Monday - Strength & Conditioning
A) Strength Training
.
5 x 7 Deadlifts @ 60/65% 1rm (90sec Rec)
.
4 x 7 Bench Press @ 60/65% 1rm (90sec Rec)
. 4 x 7 Pull Ups (90sec Rest)
B)
Conditioning: 4 x Max Cals in 90sec with 90sec Rec between sets.

 


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