WOD WOD, September 1, 2020
Tuesday Warm-up a) Foam roll 2mins per side lats b) 3 rounds 100m Run 10 Russian swings 5 Nurpees Metcon Pre WOD Skills – 10min open cap All things TTB! Option 1: Strict/Kip TTB Option 2: Strict/kip straight leg raises Option 3: 10 Beat swings + 20sec hollow hold Option 4: 8 V-up/Sit up +…
SEE EVENTWOD WOD, August 31, 2020
Monday Warm-up 3 rounds 30 Single skips 6 Pass throughs (with a pole) 6 Snatch grip strict press (pause at top & find tension) AMRAP 4 (extended warm up) 5 Lat activation per side 5 Squat jumps 5 OHS with pole Overhead Squat (Weight) Strength – Overhead squats E2M x5 3 reps *push press if…
SEE EVENTWOD WOD, August 30, 2020
SUNDAY FUNDAY Metcon COLD start….WARM finish EMOM 30 Min 1 – 40sec Row Min 2 – 40sec Bike Min 3 – 40 sec Ski Min 4 – 40 sec Dbl KB FR hold Min 5 – Rest KB: 2×20/12kg ** Get whiteboards out – track ** Use first 2 rounds as warm up (cold start)….
SEE EVENTWOD WOD, August 29, 2020
Saturday Metcon (AMRAP – Rounds and Reps) Super Saturday In teams of , AMRAP 22, Round for Round 200m Run 6 x C2B Pull Ups 9 x S2OH 6 x Burpee Box Jump Rx:42.5/30kg RX + 52.5/35kg *Must do C2B Rx++ Option : 3-6 UB Bar MU Modify: Run : 100m ( Fast ) C2B…
SEE EVENTWOD WOD, August 28, 2020
Friday Warm-up 50 x Single skip / 25 Dubz 10 x Drinking birds ( 5/5 ) 10 x Reverse Lunge ( 5/5) 10 x Banded RDL – hands on thighs x 3 sets Deadlift (Weight) Strength E3M Deadlifts (1sec pause at top of lift) 5×5 *First set at 50% then build to 70-75% FOCUS: Technique…
SEE EVENTWOD WOD, August 27, 2020
Thursday Warm-up 200m Group Jog 20 Sec Passive Hang – supinated grip 20 Sec Shoulder Tap 20 Sec Hollow Tuck into extended Hollow x 3 sets Metcon Every 3 Minutes x 5 Sets 3-6 x Chest 2 Ring Pull ups / Banded Pull Ups 20 Sec Hollow Hold / Tuck Hold 40m Dual KB FR…
SEE EVENTOlympic Weightlifting WOD, August 27, 2020
Cycle 9: Traditional Wk 3 Snatch (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Clean and Jerk (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Front Squat (Weight) E2M x6 Heavy double Snatch Pull (Weight) 3 pos pause Sn DL E2M x6 2 @ 100%Sn…
SEE EVENTWOD WOD, August 26, 2020
Wednesday Warm-up A) Banded Hips x 2 mins B) Med Ball Clean breakdown 5 x DL 5 x DL + Shrug 5 x Hang Cleans focus on shrug under 5 x Med Ball Cleans from floor 5 x Burpees over ball x 2 Sets C) BB Tech 3 Pos clean Power Clean (Weight) 3 Pos…
SEE EVENTWOD WOD, August 25, 2020
Tuesday Metcon Pre WOD Skills – 10mins open cap All things handstand push ups! Option 1: deficit strict HSPU Option 2: Strict HSPU/HSPU practice Option 3: Lowering/HS holds Option 4: Seated DB press *All options are 3-5 reps max per set *this is for quality/skill not reps, that’s the WOD Metcon (AMRAP – Rounds and…
SEE EVENTWOD WOD, August 24, 2020
Monday Front Squat (Weight) Strength day FS + BS Combo Wk 3 E3M x5 3 FS straight into 6 BS Sets 1-4: warm up weights Sets 5: working weights: 70%FS Metcon (Calories) WOD – 5 sets Teams of 4 #getaroundit 50sec max cal Bike 10sec rest 50sec plank 60m walk in then SCORE: Max cals…
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