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 14, 2020

MAP 7 (4)

MAP 7 – Alternate through:

Block A
– 10 min Row / Byke

  • 3 min Rest

Block B
– 10 min AMRAP
– 30 Air Squat
– 20 Situp
– 10 Pushup

  • 3 min Rest

Same Result – Same Pace – Same Score

Post AMRAP result, and note Row / Byke meters avg

WOD for Monday, Jan 13, 2020

Back Squat 3RM + 1 x3

3RM Back Squat + 1 x3 with 3RM load @30X1

Strict Pullup 8, 6, 4 & 4 reps

Strict Pullup 8, 6, 4 & 4 reps

13012020

For Time:
50 DL @80/55
100 Side Bar Stepped Burpees

AlPo (3)

0 – 5 – 10 – 15m Shuttle Sprint : 2:30 Rest x 2 sets

WOD for Friday, Jan 10, 2020

Muscle Snatch 3RM

Muscle Snatch 3RM

Add an OHS on the last rep of every set

2 x2 Power Snatch @3RM

2 x2 Power Snatch @3RM

DB Front Rack Lunges 24 x4 (12+12)

DB Front Rack Lunges 24 x4 (12+12)

10012020

AMRAP 18min:
– 10 Box Jump
– 5 Strict HSPU
– 400m Row

Post total reps

WOD for Thursday, Jan 09, 2020

Deadlift 3RM + 5 x2 @3RM 85%

@30X1; Deadlift 3RM + 5 x2 @3RM 85%

Push Press 5RM

Push Press 5RM

MAP 7 (1) 2 pieces

2 Round 10min each with 2 min rest between @80% Aerobic pace

With a running clock:

*Starting @0:00 perform R1: *

  • 800m Run (NOTE TIME)
  • AMAP 1 Min Rope Jump (put some DU in) & Air Squat (Aerobic Pace)
  • 800m Run*

*Starting @12:00 perform R2: *

  • 800m Run (NOTE TIME)
  • AMAP 1 Min Rope Jump (put some DU in) & Pushups (Aerobic Pace)
  • 800m Run*

*start @10 minus your running time, example: Run1 3:30, Start with Run 2 @ 6:30.

Remember you must show repeatability for every movement score.
Post total reps.

WOD for Wednesday, Jan 08, 2020

Hang Clean 2RM

Hang Clean 2RM

2 x2 Power Clean @2RM 90%

2 x2 Power Clean @2RM 90%

DB Alt Press 16 x4

@2121; DB Alt Press 16 x4

Post your One Arm Load

MAP 7 (3)

2 Round 10min each with 2 min rest between @80% Aerobic pace

Each round is composed by:
– 1min Rope Jump (SOME double unders, NOT ONLY du) + 1min Gymnastic (1/2/3/4/5)

  • G1 = Squat
  • G2 = Pushup
  • G3 = Wall Sit
  • G4 = Alt. Lunges
  • G5 = Squat

Post total reps and note each exercise results for later.
Show repeatability.

Load More Posts