Pre Open Block 2 Jan-Feb 2019

Week 5 - Monday

Timothy Jones - Monday, February 11, 2019

WOD:- Monday - Competition
A) Conditioning
. EMOM 12 Min
. Min 1:20/15 Cal Row
. Min 2: 8-10 Burpees
. Min 3: Rest
. Rest 2 Min
. EMOM 12 Min
. Min 1:20/15 Cal Bike
. Min 2: 16-20x SA DB Thrusters 22.5/15 (half each arm)
. Min 3: Rest
B) Accumualte 3 Minute Dead Hang
. Accumulate 3 Min Plank
. Accumulate 3 Min Iron Chair

:::::

WOD:- Performance
A) Conditioning
. EMOM 12 Min
. Min 1:20/15 Cal Row
. Min 2: 8-10 Burpees
. Min 3: Rest
. Rest 2 Min
. EMOM 12 Min
. Min 1:20/15 Cal Bike
B) Min 2: 16-20x SA DB Thrusters 15/12.5 (half each arm)
. Min 3: Rest
. Accumualte 3 Minute Dead Hang
. Accumulate 3 Min Plank
. Accumulate 3 Min Iron Chair
:::::
WOD:- Base & Teens
A) Conditioning
. EMOM 12 Min
. Min 1:15/10 Cal Row
. Min 2: 8-10 Burpees
. Min 3: Rest
. Rest 2 Min
. EMOM 12 Min
. Min 1:15/10 Cal Bike
B) Min 2: 16-20x SA DB Thrusters 12.5/8 (half each arm)
. Min 3: Rest
. Accumualte 3 Minute Dead Hang
. Accumulate 3 Min Plank
. Accumulate 3 Min Iron Chair
:::::

WOD:- Monday Strength & Conditioning
A) Strength Training
. 4 x 7 Front Squats @ 75-80% 1RM (90sec Rec)
. 4 x ME Ring Dips (90sec Rec)
. 4 x ME Strict Pull Ups (90sec Rec)
B) Conditioning: 12min AMRAP
. 15 KB Sumo Deadlift High Pulls 24/20
. 15 Burpees
. 15 Cals on Assault Bike


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