WOD WOD, March 1, 2019
THE EMOM LYFE Metcon (Weight) Gymnastics strength Every 2MOM x 7 Sets Weighted Pull Ups *Body weight / Banded As per dips yesterday – record total load over 7 sets Metcon (AMRAP – Reps) Old Scholl Friday EMOM EMOM :40/20 x 15 Minutes 3 sets Minute 1 : Max Cal Row Minute 2: Alt DB…
SEE EVENTWOD WOD, February 28, 2019
Harold Hault Metcon (Weight) Stability / Strength / Gymnastics A) Every 2:30 x 4 Sets : Half Kneeling DB Press 4 x 8 p side – heavy B) E2MOM x 7 Sets Weighted Dip 3-3-3-3-3-3-3 *Body weight / Banded Push Up / Banded Ring Dip *Not to max, record total load dipped over 7 sets…
SEE EVENTOlympic Weightlifting WOD, February 28, 2019
Cycle 2: The Climb Up wk 1 Snatch (Weight) EMOM 5 2 @ 50% Then, in 10mins work up to 1×1 @ 90% *Record 90% lift Clean and Jerk (Weight) EMOM 5 1 @ 50% Then, in 10mins work up to 1×1 @ 90% *Record 90% lift
SEE EVENTWOD WOD, February 27, 2019
John Wayne Front Squat (Weight) Strength / Posture Every 4MOM x 4 Sets Minute 1 : 8 x Front Squats @ 55-60 % 1RM Minute 2 : Rest Minute 3 : 50m Single Sided Farmers carry L 50m Single Sided Farmers Carry R Minute 4 : Rest *Squat Tempo : 2-X-1-1 Looking for control and…
SEE EVENTWOD WOD, February 26, 2019
Freddie Kruger Warm-up 3 Sets : 5 x Sumo Stance Inch worm walk outs plus push up 10 x T spine rotations ( 5/5 ) 10 x Banded Monster walks Accessory Strength / Stability : In Teams of 3 ( share the equipment ) 10 x DB Floor Press – Pause at floor level 10…
SEE EVENTWOD WOD, February 25, 2019
Full Throttle Warm-up Shoulder Prep 101 BB Tech Shoulder Press (Weight) Every 2:30 x 5 Sets : 1 x Strict Shoulder Press Plus 5 x Reset Push Press *No Rebounding on PP *Build to max Metcon (Time) 3 RFT – 13 Minute Hard Cap 400m x Run 21 x KB Swings 24/16kg 12 x Burpee…
SEE EVENTWOD WOD, February 24, 2019
Sustainable Sunday Metcon EMOM X 25 ( 5 Sets ) Minute 1 : 15/12 x cal bike Minute 2 : 12 x DB Hang Clean and Jerk ( 6/6 ) Minute 3 : 15/12 x Cal Ski Minute 4 : 12 x D/B Box Step Overs ( 6/6 ) Minute 5 : …. Consistancy WOD!…
SEE EVENTWOD WOD, February 23, 2019
OPEN WOD 19.1 Warm-up A) Basic Hip /T Spine flow 3- 5 minutes B) 4 x 30/30 Bike or Ski C) 2-3 sets of 5 x sumo stance inch worms 10 x SA KB Goblet Squats ( 5/5) 10 x Banded Glute monster walks
SEE EVENTWOD WOD, February 22, 2019
Skills and Drills Today we mix it up crew. Spending the firt chunk of the session working on some skills that elude many of us. The intenisty will be low so we can get some good practice in on these skills. Those doing the open, feel free to come in for this as some movement…
SEE EVENTOlympic Weightlifting WOD, February 21, 2019
Consistency Cycle week 4 Snatch (Every 2mins) 1×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×1 @ 75% 1×1 @ 80% 3×1 @ 85% Tight %’s Record 85% lifts Clean and Jerk (Every 2mins) 1×2 @ 50% 1×2 @ 60% 1×1 @ 70% 1×1 @ 75% 1×1 @ 80% 3×1 @ 85% Tight %’s…
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