Weekly WOD programming – 25-30th July

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Weekly WOD programming – 25-30th July

 
This is the WOD programming up-front for the week between 25th and 30th of July 2016.
This is the first time that we have ever put up a whole week worth of programming ahead of time. Hopefully it doesn’t scare many off and motivates you all to get down to the broad spectrum of WODs coming up this week!
Here goes & good luck!


Monday 25th
Strength:
Push Press
Build to max push press in 15min
Then
5×5 push press @ 70%-75%
Sets on the clock
0:00, 1:30, 3:00, 4:30, 6:00
WOD:
20min AMRAP
10 DB Snatch Right Arm B: 20/10 or 12 G&R: 24/16
20m Handstand Walk – scale to 20 Handstand Push Ups/:60 Handstand Hold
10 DB Snatch Left Arm B: 20/10 or 12 G&R: 24/16
20 Split Jumps (R+L = 1)


Tuesday 26th
Strength:
Deadlift
7×3
7 sets to build to heavy 3
Sets on clock
1:30,3:00,4:30,6:00,7:30,9:30,11:30
WOD:
Elizabeth (CAP 10min)
21-15-9
Power Cleans B: 42.5/30 G&R: 60/42.5
Ring Dips – Scale as needed


Wednesday 27th
Weightlifting:
Pause Squat Clean (3s Pause at Hang)
(A) 1RM (10min)
(B) 2RM (10-15min)
(C) 3RM (15-20)
Record 1,2 and 3RM for the lift
WOD:
5rft (CAP 20min)
25 Burpees
25 Triple Unders or 75 Double Unders or 150 Single unders


Thursday 28th
WOD:
5 Rounds for Reps
:60 Wall Balls 9/7
:60 Rest
:60 Cal Row
:60 Rest
:60 10m Shuttle run (10m = 1 Rep)
:60 Rest


Friday 29th
Strength:
Strict Press
10-8-4-2-2-4-8-10
Make each set challenging
Sets on Clock
0:00,2:00,4:00,6:00,8:00,10:00,12 :00,14:00
WOD:
30-20-10 (CAP 15min)
Deadlifts B: 70/52.5 G&R: 90/60
Box Jump Overs B: 20/16 G&R: 24/20
HR Push Ups


Saturday 30th
Weightlifting:
Build to 3 rep touch and go power snatch in 15min
Then @ 80% of above weight
5 Rounds
:60 Max power snatch/:60 Rest
WOD:
3 Rounds for time
200m sprint
30 Back Squat B: 35/25 G&R: 42.5/30
Rest 3min
3 Rounds for time
20 HSPU – Scale as needed
20 Pistols – Scale as needed
20 Trusters B: 35/25 G&R: 42.5/30
30min Cap

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