homelymatt

/homelymatt

About homelymatt

This author has not yet filled in any details.
So far homelymatt has created 278 blog entries.

January 2020

WOD for Tuesday, Jan 21, 2020

3RM Power Jerk

3RM Power Jerk
After each set:
KB Front Rack Lunges 10+10m

21012020

5 Round For Time:
– 40 Double Unders
– 1 Rope Climb (M – Legless)

WOD for Monday, Jan 20, 2020

Muscle Snatch + OHS 1RM

Muscle Snatch + OHS 1RM in 12min

Progress with:
5 to 3 Empty bar
3 reps, 2 reps, then move on with singles

20012020

40 min Continuos:
– 5 min row / Byke (cal)
5 min AMRAP:
– 50/40 Air Squat
– 20 Strict Pushup (Bumper)
– 1min Rope Jump

Move with purpose

Note total reps & every piece result

AlPo (3)

0 – 5 – 10m Shuttle Sprint : 2:30 Rest x 2 sets

WOD for Friday, Jan 17, 2020

Squat Clean 2RM

Squat Clean 2RM

2 x2 Front Squat @2RM 110 – 120%

2 x2 Front Squat @2RM 110 – 120%

MAP 7 (5)

MAP 7

2 x 10min Work / 3 min Rest

  • buy-in: 1mile Run
  • Then: ME 6 Step Burpees

Post total burpees

WOD for Thursday, Jan 16, 2020

Muscle Snatch 2RM

Muscle Snatch 2RM in 12-15 min

8 – 10 Empty bar Snatch Balance

8 – 10 Empty bar Snatch Balance

1 x3 Power Snatch with the 2RM Load

1 x3 Power Snatch with the 2RM Load

16012020

For time complete: 10-20 & 30 reps of:
– Single Arm Thruster (Switch @ half way)
– Situp
60 sec rest b/t round

Post total time

AlPo (3)

0 – 4 – 8 – 12m Shuttle Sprint : 2:30 Rest x 2 sets

WOD for Wednesday, Jan 15, 2020

Push Press 3RM

3RM Push Press + 1×3 with the 3RM load
With 2 sec hold @ the top.
Don't work in TnG style.
30 sec rest before move to lunges, 1Arm OH Lunges 15 + 15m arm

15012020

2 sets for time of:
– 25 Pullup
– 200 DU

Load More Posts