WOD WOD, August 1, 2020
Saturday Metcon (AMRAP – Reps) 4 rounds 1min max Wall balls 1min max Cal ski 1min max SDHP 1min max Burpees 2min rest Rx 24/16 Rx+ 32/20 *All start on wall balls SCORE: Combine total reps & cals
SEE EVENTWOD WOD, July 31, 2020
Friday Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ a partner 100-200-300m-etc Row (each) 50 DU (each) 15/12 cal bike (each) SCORE: Rounds & reps *You go I go each movement Modify: DU: 30, 30sec practice, 50 singles Post WOD PUMP Post WOD Accessories AMRAP 10 for quality in pairs – M4M 5/5 Push…
SEE EVENTWOD WOD, July 30, 2020
Thursday Warm-up 5min General flow then BB progressions with PU progressions Metcon Extended warm up/prep EMOM 12 – Groups of 3 1: 5 per side lat activation (inside rig) 2: 10-15 Russian swings (outside rig) 3: 5-7 Muscle cleans with empty bar Metcon (Time) 0-15mins 21-15-9 Power cleans 21-15-9 Pull ups 21-15-9 Burpee over bar…
SEE EVENTOlympic Weightlifting WOD, July 30, 2020
Cycle 8: Wk 3 Power Snatch (Weight) Power Snatch + OHS E90sec x10 *50% for 4 sets then build *2sec pause in catch Power clean + Hang Clean + Jerk Complex (Weight) E90sec x10 *50% for 4 sets then build *2sec pause in jerk Front Squat (Weight) E2:30M x5 Heavy triple Snatch Pull (Weight) E2M…
SEE EVENTWOD WOD, July 29, 2020
Wednesday Warm-up In 3’s – 30 on/30 off for 3 sets Person 1: Bike Person 2: Ex oblique opener Person 3: Glute activation *Right then left then Bridge Back Squat (Weight) E2:30M x6 3 Reps (3sec pause first rep) *work up to heavy but no fails Metcon (Calories) EMOM 15 40sec Bike 40sec Dball hold…
SEE EVENTWOD WOD, July 28, 2020
Tuesday Warm-up 3 sets 150m Run 5 Lat activations per side Short length bear crawl Short length baby bear crawl Monster walks *fwd/bkwds then sideways then around feet Metcon Pre WOD Strength – EMOM 12 5 Z-press 5/5 DB row 5/5 Single side KB FR squats Metcon (AMRAP – Reps) WOD – 2min on/1min off…
SEE EVENTWOD WOD, July 27, 2020
Monday Warm-up 3 sets 150m Run 5 Lat activations per side Short length bear crawl Short length baby bear crawl Monster walks *fwd/bkwds then sideways then around feet Metcon Pre WOD Strength – EMOM 12 5 Z-press 5/5 DB row 5/5 Single side KB FR squats Metcon (AMRAP – Reps) WOD – 2min on/1min off…
SEE EVENTWOD WOD, July 26, 2020
Sunday, Bloody Sunday Metcon (Calories) Sunday, Bloody Sunday 4 on / 4 off x 4 Sets ( 2 sets of each block alternating ) Block a) 50m x Farmers Carry 24/16kg x 2 75-100 x Dubz Max Cal Ski Erg in time remaining Block b) 50m x Dual KB FR Carry 20/12kg x 2 20…
SEE EVENTWOD WOD, July 25, 2020
Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 20 – In pairs, Alt M4M 10 Burpee pull up 10 Power cleans (increasing reps) 150m Run 15 Wall ball 15 DB Box step ups Rx 50/35 & 22.5/15 Rx+ 60/40 Modify: Burpee PU: Burpee Knee raise PC: Reduce load Run: Row WB: Height/weight Step up: Reduce…
SEE EVENTWOD WOD, July 24, 2020
Friday Front Squat (Weight) E3M x5 5 reps @ 3121 tempo Work between 55-65% After each set: casual 30sec machine Metcon (Calories) WOD – Alt btw A & B for 3 sets of each a) 90sec on/30sec off 30sec KB FR hold + Max row b) 90sec on/30sec off 30sec Dball hold + Max bike/ski…
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