fbpx

Programming WOD Week 21

  • May 17, 2020
  • superadmin

WOD 18.5.2020

Warmup

3 x 20 calf raises (DB in each hand)
2 x 15 lateral raises (bend arms if it’s too hard)
2 x 15 front raises (bend arms if it’s too hard)
20 Prone swimmers
20 Push ups

A
15min AMRAP
75 Double unders
15 Devil presses (15/10kg per hand)
75 Double unders
8 Manmakers (15/10kg per hand)

WOD 19.5.2020

Warmup

3min cardio
15 per side lunge with rotation
15 high hang high pulls
15 high hang muscle cleans
15 high hang power cleans
10 mid hang power cleans
5 hang power cleans

A
3 Rounds for max reps
45sec max reps shoulder to overhead
15sec rest
45sec max calorie row/bike
15sec rest
45sec max reps bent over row
15sec rest
45sec max calorie row/bike
15sec rest
45sec max reps hang power clean
15sec rest
45sec max calorie row/bike
15sec rest

Rx=50/35kg

WOD 20.5.2020

Warmup

30 Alternating lunges
15 Cat and cow
30 Air squats
15 Prone thoracic rotations per side
30 Squat jumps
15 Floor facing angels

A
20min EMOM
1st: 8 Sandbag / D-ball over shoulder cleans
2nd: 12 Burpees over the sandbag
3rd: 12 Sandbag / D-ball squats
4th: 12 Burpees over the sandbag
5th: Rest

WOD 21.5.2020

Warmup

10 per side lunge with rotation
10 high hang high pulls
10 high hang muscle cleans
10 high hang power cleans
10 mid hang power cleans
5 hang power cleans
10 strict presses
10 push presses
10 jerks

A
DT
5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Power jerks

Rx = 70/48kg

WOD 22.5.2020

A
20min AMRAP
50 Kcal row / bike
50 KB swings @ 28/20kg
50 Alternating lunges (hold KB any way you want)

WOD 23.5.2020

Warmup

2 x 15 calf raise
2 x 15 squat jumps
Double under practice

Exercises
A
2 Rounds for time
700m run
100 Double unders
30 Double dumbbell thrusters (15/10kg per hand)

WOD 24.5.2020

Warmup

30 Alternating lunges
15 Cat and cow
30 Air squats
15 Prone thoracic rotations per side
30 Squat jumps
15 Floor facing angels

A
Bent over row
3-5 sets x 8 reps @ RPE 8

B
5 Rounds for time
12 Front squats
8 Shoulder to overhead

Rx = 45/27kg