WOD WOD, February 1, 2020
Super Saturday Metcon (AMRAP – Rounds and Reps) 2 Part buddy AMRAP a) AMRAP in 12 Minutes 6 x C2B Pull Ups 6 x DB Box Step Up on and over ( 2 x DB ) 9/6 x bike (+1 cal each round ) REST 4 MINUTES b) AMRAP in 12 Minutes 6 x Burpee…
SEE EVENTWOD WOD, January 31, 2020
Friday OOOOOFT Warm-up a) Extended snatch prep Hips / T spine / shouler act b) H/PS tech Hang Power Snatch (Weight) Barbell cycling E2M x6 Pause hang power snatch doubles (2sec pause at knee + 2sec pause in catch) Sets 1,2,3: 2 @ 50% Sets 4,5,6: 2 @ 60% *Keep the pauses strict *focus on…
SEE EVENTOlympic Weightlifting WOD, January 30, 2020
Cycle 2: Basics Wk1 Metcon Muscle Sn + OHS EMOM 5: 1+2 Bar only Snatch (Weight) 1 rep E90sec x10 1-5: work up 6-10: 55-60% Clean and Jerk (Weight) 1 rep E90sec x10 1-5: work up 6-10: 55-60% Back Squat (Weight) E3M x5 Work upto 1×5 @ 70%
SEE EVENTWOD WOD, January 30, 2020
Rump Day Warm-up 30sec Glute activation each side Banded walks 10 step fwd/back 10 Banded squats with pause 10 Banded psoas march with pause 30sec Glute activation each side Bankded walks 10 step sideways 10 Banded squats with pause 10 Banded psoas march with pause Back Squat (Weight) Squat program week 3 E3M x4 1×3…
SEE EVENTWOD WOD, January 29, 2020
Choose your own adventure Metcon (Time) 10 rounds 35 DU/50 Singles then either… a) 1 rope climb to 15ft/3 rope pulls b) 1-2 bar/ring MU c) 3 pull ups/3 banded pull ups d) 5 ring rows *Once you pick one, stay with that option *15min cap Core / Stability POST Midline w/buddy 12 Min AMRAP…
SEE EVENTWOD WOD, January 28, 2020
Tuesday Thrills Warm-up a) 3-way buddy t spine/shoulder opener b) EMOM x 9 mins ( 3 rounds increasing pace ) 1. 30 Second row – no feet straps 2 .6 x p /side x light DB high pulls 3. 5 x scap pull ups / 5 x beat swings / 5 x kipping leg raises…
SEE EVENTWOD WOD, January 27, 2020
HERO WOD “JACK” Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 In Pairs, You go I go for that extra burn: P1: Push Press P2…
SEE EVENTWOD WOD, January 25, 2020
AUSSIE DAY BEACH WOD Keep an eye out on Facebook/emails for final details for the beach bash
SEE EVENTWOD WOD, January 24, 2020
Friday Frothers Warm-up 2 sets of 10 x scap push ups from quadruped position 10 x shoulder taps from quadruped position 10 x Banded Glute bridges 10 x Banded RDL with no load ( hands-on thighs ) *Leave band on for entire w/up Romanian Deadlift (Weight) GIANT SET E4MOM x 3 Sets MIn 1 :…
SEE EVENTWOD WOD, January 23, 2020
Newlyn Street carryathlon Warm-up a) Gym length athletic flow/run prep b) skip prep 30sec x singles 30sec x forward / backward singles 30sec x side 2 side singles 30sec x doubles Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ a partner 1600m run (2x400m each) 200m Deadball carry (50m blocks each) 200 DU (50…
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