WOD for Wednesday, Jun 24, 2020

Conditioning with buddy

AMRAP20
In pairs
Cash in 1000m run (together)
Amrap (ygig)
30 cal Row/Bike
30 DB burpee
Straight into
AMRAP20
Cash in 1000m run (together)
Amrap (ygig)
30 cal Row/Bike
30 Box jump

*This is a 40 minute pair workout. Both start with a 1000m run at 0:00 and then continue with a machine and burpees with you go – I go -style until 20 minute mark. At 20:00 both start with a 1000m run again and continue with a machine and box jumps until they hit 40minute mark.

WOD for Tuesday, Jun 23, 2020

Power snatch

5 x 2 power snatch

*all the sets with about 75-80% from 1rm performed every 2 minutes

Macho Man

”Macho Man”
EMOM for as long as possible
3 power cleans
3 front squats
3 push jerks

@80/60kg

*If you got more than 10 rounds on your first Macho Man – go heavier. If you got less than 10 rounds you can put the same weight on the bar and aim for more rounds.

*First timers – Scale the weight so you can do at least 10 rounds. Maximum 70% from 1RM.

*20 rounds CAP!

WOD for Sunday, Jun 21, 2020

Deadlift

75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

Deadlift

75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

Conditioning

AMRAP20
400 m run
40 m farmers carry
400 m row / 400 m ski / 800m bike
40 m med ball carry