WODs for Week 30

Maanantai 250716 

A.

Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 : 3 reps @ 70-75%
*Set 2 : 3 reps @ 75-80%
*Set 3 : 3 reps @ 80-85%
*Set 4 : 2 reps @ 85-90%
*Set 5 : 3 reps @ 80-85%
*Set 6 : 3 reps @ 80-85%

B.

Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups

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Tiistai 260716

Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (60/50 cm)
5 Hand-Release Push-Ups
10 Box Jumps (60/50 cm)
5 Hand-Release Push-Ups
10 Box Jumps (60/50 cm)
Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin.

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Keskiviikko 270716

A.

Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Suggested loads per set (by %): 
50, 55, 60, 65, 70, 75, 80, 80, 85, 85

B.

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

C.

"Helen"
Three rounds for time:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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Torstai 280716 

Active Recovery Day

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Perjantai 290716 

A.

Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.

Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

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Lauantai 300716

A.

Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat
Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B.

For time:
Run 400 Meters
10 Squat Snatches (60/40 kg)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (60/40 kg)
Run 400 Meters

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Sunnuntai 310716

Recovery Day

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