wod

Littleton Programming including Englewood-Week 11.12

By 11/12/2018 April 8th, 2019 No Comments

Monday
1. 16 mins to find a 1 Rep Max Deadlift
2. 5 Rounds For Time Of: (14 min cap)
15 Power Cleans (95-75-55/65-45-35)
15 Wall Ball

Tuesday
1. 5 Rounds For Time Of: (20 min cap)
20/15 cal Row
15 Box Jumps (24/20)
20 DB Front Rack Lunges (2 x 50-35-25/35-25-18)
15 DB Push Jerks (2 x 50-35-25/35-25-18)
2. 6 mins for Quality Of:
7 Strict T2B
45 sec Hollow Hold

Wednesday
1. Back Squats. 16 mins to find a 1 Rep Max
2. 9 min AMRAP Of:
100 Du
30 Pull Ups
15 Front Squats (135-115-95/95-75-55)

Thursday
1. Strict Press: 4 x 7 with 3 sec pause OH each rep. (10 mins)
2. 6 min AMRAP Of:
1000m/800m Row
Max KB Swings in remaining time (70-50-35/55-35-25)
– REST 3 mins then repeat.
* score is total Swings for each Round

Friday
1. EMOM x 12: 1 Power Clean w. 2 sec pause at knees + 1 Power Clean. First set at 50%, building.
2. 30-20-10 Reps For Time Of: (11 min cap)
Devils Press (2 x 50-35-25/35-25-18)
Lateral Burpees Over DB’s

Saturday
Coach’s Choice

Luke Leinweber

About Luke Leinweber