WOD WOD, May 22, 2020
Friday Warm-up 3 rounds 30sec skip BB progressions Metcon (Weight) Part A – Leg Strength E 2:30 x6 1 Hang squat clean + 4 Front squats 3-5 Strict pull ups/ring rows *working upto medium weight Metcon (Time) Part B – Conditioning For time – 10min cap 10-20-30-40-50 DU 5-10-15-20-25 SL V-ups Modify: Same number singles…
READ MOREWOD WOD, May 21, 2020
Thursday Warm-up 2 sets 5 Inch worm walk outs w/ toe taps 10 rocking adductors per side 15 Thoracic openers then 2 sets 4 DB snatch 4 DB HC&J 4 Box step ups Metcon (Time) For time 40 DB snatch (alt) 40 Box step ups 2min rest 30 DB HC&J (5/5) 30 DB Box step…
READ MOREOlympic Weightlifting WOD, May 21, 2020
Cycle 6: Back in Business Wk 1 Snatch (EMOM 15) 1 @ 50-60% Clean and Jerk (EMOM 15) 1 @ 50-60% Snatch Pull (EMOM 5) 3 @ CJ weight
READ MOREWOD WOD, May 20, 2020
Wednesday Warm-up 3 sets 10 spiderman lunge w/ rotation 10 Med ball cleans 5 Nurpees Metcon (Time) Part A – For Time 10 Wall balls 10 burpees 1min rest 15 Wall balls 10 Burpees 1min rest 20 Wall balls 10 Burpees 1min rest 25 Wall balls 10 Burpees 12min cap Modify: Reduce WB height/weight Nurpees…
READ MOREWOD WOD, May 19, 2020
Tuesday Warm-up 3 sets 100-150-200m Run 5 Inch worm walk outs 20sec dead hang- beat swing- straight leg raise then 6 KB swings 3 TTB/wod variation Metcon (5 Rounds for reps) E5M x5 rounds 400m Run 12 KB Swings 6 TTB Rx 24/16 Rx+ 32/20 *Score each round Modify: Reduce run if needed
READ MOREWOD WOD, May 18, 2020
Monday Warm-up 3-5min General body warm up then BB progressions Metcon (Weight) EMOM 20 3 Deadlifts 2 Hang power cleans 1 Push jerk Rx 40/25 Modify: Reduce load to go unbroken throughout Metcon (Weight) Accessories – 2 sets 30 DB bicep curls (hold both DB heads) 30 DB tricep extensions 30 DB bent over rows…
READ MOREOlympic Weightlifting WOD, May 14, 2020
ISO GAINS! – Wk 4 Snatch (Weight) 10×1 – working upto heavy *Go by feel on this Clean (Weight) 5 sets 1 Clean + 3 Front squats working upto heavy *Go by feel Metcon (Weight) Mid grip pulls 5×5 working upto heavy *go by feel *in the middle of your snatch grip and clean grip….
READ MOREOlympic Weightlifting WOD, May 7, 2020
ISO GAINS! – Wk 3 Snatch (Weight) 10×1 – working upto heavy *Go by feel on this Clean (Weight) 5 sets 1 Clean + 3 Front squats working upto heavy *Go by feel Metcon (Weight) Mid grip pulls 5×5 working upto heavy *go by feel *in the middle of your snatch grip and clean grip….
READ MOREOlympic Weightlifting WOD, April 30, 2020
ISO GAINS! – Wk 2 Snatch (Weight) 10×1 – working upto heavy *Go by feel on this Clean (Weight) 5 sets 1 Clean + 3 Front squats working upto heavy *Go by feel Metcon (Weight) Mid grip pulls 5×5 working upto heavy *go by feel *in the middle of your snatch grip and clean grip….
READ MOREOlympic Weightlifting WOD, April 23, 2020
ISO GAINS! – Wk 1 Snatch (Weight) 10×1 – working upto heavy *Go by feel on this Clean (Weight) 5 sets 1 Clean + 3 Front squats working upto heavy *Go by feel Metcon (Weight) Mid grip pulls 5×5 working upto heavy *go by feel *in the middle of your snatch grip and clean grip….
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