OPEN PREP 2018-19

TRAINING WEEK C6 

Monday, 28/1

WOD: Team of 2 - YGIG 

  • 8x 500 m Row per Teampartner
  • Whenever you are not on the Rower = 1 Set of Max Strict Pullups or 1 Set of Max Strict Dips (Competition = Both!)

Tuesday, 29/1

Lift: 15 Min to work up to a heavy 5 Rep Overhead Squat 

WOD: For Time

  • 75 Overhead Squats
  • Fitness: To Start the WOD plus EMOM = 3-5 Burpees over Bar
  • Competition: To Start the WOD plus EMOM plus every 10 Reps = 3-5 Burpees

Wednesday, 30/1

Lift: 15 Min to work to a heavy 1 Rep Deadlift

WOD: AMRAP 15

  • 1 Deadlift, 2 Handstand Pushups, 30 Double Unders
  • 2 DL, 4 HSPU, 30 DU
  • 3,6,30
  • 4,8,30
  • 5,10,30...

Post WOD: Accumulate 3 Min total of L-Sit


Weightlifting: Snatch


Gymnastics: MU - week 3


Thursday, 31/1

Accessory: 4 RFQ

  • 15 Barbell Rollouts
  • 15 Weighted Good Mornings
  • 15 Banded Goblet Squat
  • 10 Box Stepups (per Side)

WOD: Team of 2 - EMOM x12

  • A: Max Rep Russian KB Swing in 45 Sec. / B: 45 Sec Max Cal Bike (Min 1-2)
  • A: Max Rep KB Sumo Deadlift High Pull  / B: 45 Sec Max Cal Skierg (Min 3-4)
  • A: Max Rep KB Clean & Jerk in 45 Sec.  / B: 45 Sec Max Cal Row (Min 5-6)
  • Repeat!

Friday, 1/2

Open Prep - 15.3

Prep: Muscle Up Drills

WOD: AMRAP 14

  • 7 Muscle Ups / C2B Pullups + Dips / Pullups + Dips
  • 50 Wallballs
  • 100 Double Unders

Saturday, 2/2

TEAM WOD SATURDAY - 2 Years #pempelforce Anniversary 

Teams of 2 - 22 minutes to perform

BUY-IN: 22 "Plank-High-Five-Partner"

DIRECTLY INTO: 22 Rounds for time

  • 2 Cleans (each)
  • 2 HSPU / Pike Push-ups (each)
  • 2 Pull-ups (each)

IN REMAINING TIME: Find your 2 RM of the day of Push Press


Sunday, 3/2

CLOSED!