WOD WOD, June 1, 2020
Monday Hero WOD Warm-up 1. General hip & chest flow 2. Barbell progressions 3. 2-4-6 mini round of WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
SEE EVENTWOD WOD, May 30, 2020
Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 x Power Snatch 15 x Wall Balls Rest 1 Minute Rx: 50/30kg , 20/14lbs
SEE EVENTWOD WOD, May 29, 2020
Friday Warm-up 5mins general warm up/movement then Midline prep Burpee dymanics prep Metcon (AMRAP – Reps) EMOM 20 1- 15 Sit ups 2- 10 burpees Modify: Drop reps to give at least 15sec rest each round Functional Body Building Hinshaw test – 5mins 5/10kg Plate 20sec Bent over row fast 20sec Plate hold at chest…
SEE EVENTWOD WOD, May 28, 2020
Thursday Warm-up 3 sets 150m Jog 10 Spiderman lunges 20sec HS hold Then 6 WOD lunges 4 HSPU / Variation of Metcon (2 Rounds for reps) AMRAP 10 400m Run 12 x Offset KB FR Reverse Lunges ( 6/6 ) 8 x HSPU / Open HSPU / Push Up REST 5 Minutes & Repeat! Rx…
SEE EVENTOlympic Weightlifting WOD, May 28, 2020
Cycle 6: Back in Business Wk 2 Snatch (EMOM 15) 1 @ 50-60% Clean and Jerk (EMOM 15) 1 @ 50-60% Snatch Pull (EMOM 5) 3 @ CJ weight
SEE EVENTWOD WOD, May 27, 2020
Wednesday Warm-up 3 sets 20sec dead hang 3 KB movements w/ lighter bell then 1 round of KB part of WOD Metcon (5 Rounds for reps) 5x AMRAP 4 3 Strict pull ups 3 KB Deadlifts 3 KB SDHP 3 KB Swings 1min rest *Increase KB movement by 1 each round *Start at the beginning…
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The Chamber COVID Culture
Adapting to the COVID Culture, by Chad. Time for a little bit of a blog. I thought seeing as we are now back on that sweet sweet tasting home soil, I’d go against the current grain of video blogs, and write again. Less people may bother to read what I write, but writing makes me…
SEE EVENTWOD WOD, May 26, 2020
Tuesday Warm-up 3-5mins general warm up/movement then Back to basics technique progressions Power clean Shoulder to overhead TTB Metcon (2 Rounds for reps) AMRAP 5 3 x Power Cleans 3-6-9-12… Lateral Burpees over bar REST 3 Minutes AMRAP 5 3 x Shoulder 2 Overhead 3-6-9-12… T2B / V-Up / Sit up Rx : 50/30kg Metcon…
SEE EVENTWOD WOD, May 25, 2020
Monday Warm-up Tabata Skip Alt btw lunges & squats Metcon (AMRAP – Reps) 1min on/1min off x10 5 Good for You’s Max DU in remaining time Good for You: Jump lunge R + Jump lunge L + Jump squat Modify: GFY: Same movements but no jump DU: Singles or practice Accessory E30sec x5mins alt btw…
SEE EVENTWOD WOD, May 23, 2020
Saturday Warm-up 3 sets 100m Run 5 push ups 10 lunges 15 Beat swings Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Pull ups 20 Squats 200m Run 5min rest Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Push ups 20 Lunges 200m Run Modify: Machines for runs Ring rows for pull ups…
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