Workouts of the Week 18-09 t/m 24-09

Maandag 18-09

For time:

2001-m run or row
11 shoulder presses (38/52 kg)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

 

Dinsdag 19-09

AMRAP 12:

12 ring dips
12 sumo deadlift high pulls (34/52 kg)

 

Woensdag 20-09

6 sets for load:

3 deadlifts
– Use the same load across all sets.

 

Donderdag 21-09

Every 2:00 for 6 rounds:

2 rope climbs (4.6 m)
Max wall-ball shots in remaining time (6/9 kg)(2.7/3 m)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

 

Vrijdag 22-09

3 rounds for time:

40 Russian KB swings (16/24 kg)
20 box jump-overs (51/61 cm)

 

Zaterdag 23-09

AMRAP 20 with a partner: 

23 box jump overs (51/61 cm) 
23 power snatches (29/43 kg) 
23 overhead squats (29/43 kg) 
23 knees-to-elbows 
23 synchroon lunges

 

 

Zondag 24-09

EMOM 10:

1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.