MONDAY 9 JULY
WOD ‘Candy’ 5 rounds for time of: 20 pull-ups 40 push-ups 60 squats Or ‘Maggie’ 5 rounds for time of: 20 handstand push-ups 40 pull-ups 60 single-leg squats, alternating legs 30/40 minute cap
July 2018
SATURDAY 7 JULY
STRENGTH Snatch 2 consecutive reps every 30 seconds 8 minutes WOD 10 1-minute rounds of 10 burpees over the bar Max reps of power snatches (70/45) Rest 2 minutes between rounds Score is total number of snatches each round. 10 x high intensity 1 minute intervals makes for a tough workout, if you push every
FRIDAY 6 JULY
GYMNASTICS Tabata handstands WOD 5 Chest to bar pull up 10 Wall ball 15 Kettlebell swing (24/16) 20 minutes, as many rounds as possible Scale to allow at least the first few rounds to be unbroken.
THURSDAY 5 JULY
STRENGTH One arm row 4 x 3 rep WOD ‘Nancy’ Run 400 15 Overhead Squat (42.5/30) 5 rounds for time (18 min cap) Compare to: 12/04/2017
WEDNESDAY 4 JULY
STRENGTH Hang squat clean 7 x 3 rep The 3 reps are consecutive, start first set at about 70% and make small increases across the 7 sets WOD Row 1000
TUESDAY 3 JULY
The whole week of wokouts are posted on the Zen Planner app, if you want to know what’s coming up, check there. STRENGTH Weighted push up 4 x 3 rep WOD 3 rounds for time of: 25 deadlift (100/70) Bike 1,000 meters 18 minute cap Scale the deadlift to be able to finish each round
MONDAY 2 JULY
2018 REGIONALS WORKOUT 3 9 muscle up 10m Handstand walk 36-45-54 single leg squat 10m Handstand walk 3 rounds Scaling options are Muscle up progressions, handstand roll outs and single leg squats onto varied height boxes. Coaches will spend some time giving you muscle up, handstand walk and single leg squat scaling options.
