Nancy

Friday’s WOD

Superset

Deadlift

  • 7 x 6 Moderate –  TnG

Sit-ups

  • 7 x 15

After each set of deadlifts start a set of sit-ups. Rest only after you finish both sets.

Metcon

Nancy

5 rounds for time:

  • 400m Run
  • 15 O/H Squat 40/25kg

Welcome back 5 rounds

Monday’s WOD

5 Rounds of:

  • 20 Dynamic lunges
  • 20 push ups
  • 20 V sit-ups

rest 5min, then:

Tabata: 2 rounds

  • Air squats bottom to bottom – rest the 10sec at the bottom of the squat

rest 5min, then:

5 rounds of:

  • 15 DB Clean
  • 15 DB Burpees
  • 10m hand stand walk or 15 DB shoulder to overhead (any press)

5min Power

Tuesday’s WOD 

1. Power Clean

  • 5min – 1Rm Pull Clean

rest 2min

  • 5min – 1RM Hang Power Clean

rest 2min

  • 5min – 1RM Power Clean

2.  Metcon
AMRAP 15:

  • 9 Deadlifts, 100/70
  • 12 Hand Release Push ups
  • 15 Box Jumps, 24/20″

1RM

1. Snatch

  • 1RM

2.  Metcon

  • 30 OHS, 50/35
  • 30 TTB
  • 20 Power Snatch, 50/35
  • 20 TTB
  • 10 Squat Snatch, 50/35
  • 10 TTB

3. Stretching time

Static work

Friday’s WOD

1.  Metcon

5 RFT:

  • 15 Pull ups
  • 20 KBS, 32/20
  • 25 Wall Balls

2.  Core Work

For time:

Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.

Every time you break, complete 20 Hip Extensions