W/C 7th Oct 2019

Open Appreciation Week

Monday

Part A

Rolling clock

0:00 - 10:00 mins building to heavy 3 FS

10:00 - 20:00 mins building to heavy 3 STOH

Part B

15.5

27-21-15-9

Cal Row

Thrusters 42.5/30

Tuesday

Part A

Build to a heavy complex of;

2 Snatch (any variation) + 1 Hang Snatch (any variation)

Part B

13.1

17 Min AMRAP

40 Burpees

30 Snatches 35/20

30 Burpees

30 Snatches 60/35

20 Burpees

30 Snatches 75/45

10 Burpees

AMRAP Snatches 95/55

Wednesday

Part A

3 Super Sets  

8-10 Seated Barbell Shoulder Press

Max Reps Upright Row

8-10 (each side)Single Arm KB Shoulder Press

15-20 (each side) Single Arm BO KB Row

Part B

20 Min Cap

17.1

10 DB Snatch 22.5/15

15 Burpee Box Jump Over 24/15

20 DB Snatch 22.5/15

15 Burpee Box Jump Over 24/15

30 DB Snatch 22.5/15

15 Burpee Box Jump Over 24/15

40 DB Snatch 22.5/15

15 Burpee Box Jump Over 24/15

50 DB Snatch 22.5/15

15 Burpee Box Jump Over 24/15

Coach Notes

Split class in Part A and have half do Barbell and half do KB then swap. Be strict on time to ensure plenty time for workout.

Thursday

Team WOD

In pairs;

0:00 - 15:00

Buy In: 200 M D Ball Carry

Remaining Time AMRAP

15 KB Swings 24/16

10 GTOH 40/30

5 HSPU

15:00 - 30:00

Buy In: 1 Lap Run together

Remaining Time AMRAP

15 KB Lunge 24/16

10 Overhead Squats 40/30

5 DB Over Shoulder

Split all work as needed.

Friday

20.1

Saturday

Part A

8 Min EMOM

Min 1 - 6-10 HSPU

Min 2 - HS Walk attempts or drills

Part B

18.1

20 Min AMRAP

8 T2B

10 DB Hang Clean and Jerk 22.5/15

14/12 Cal Row

Sunday

Endurance

30 Minute AMRAP

60 Double Unders

30 Cal Ski/Row

60 Air Squats

30 Press Ups

Bike 1600m after each round