Olympic Weightlifting WOD, April 16, 2020
Cycle 4: Cleans & Front squats Wk4 Snatch (Weight) E90sec x10 2 @ 70% *first 5 sets are warm up jumps *Record 70% Clean (Weight) E90sec x 10 1 @ upto max *Record 1RM Front Squat (Weight) Work upto 1×1 upto max *if you miss, you’re done. Accessory EMOM 10 1- 8-10 Good mornings 2-…
READ MOREOlympic Weightlifting WOD, April 9, 2020
Cycle 4: Cleans & Front squats Wk3 Snatch (Weight) E90sec x10 2 @ 70% *first 5 sets are warm up jumps *Record 70% Clean (Weight) E90sec x 10 3×1 @ 90% *first 7 sets are warm up jumps *Record 90% Front Squat (Weight) Work upto 1×2 @ 90% Accessory EMOM 10 1- 8-10 Good mornings…
READ MOREOlympic Weightlifting WOD, April 2, 2020
Cycle 4: Cleans & Front squats Wk2 Snatch (Weight) E90sec x10 2 @ 70% *first 5 sets are warm up jumps *Record 70% Clean (Weight) E90sec x 10 4×2 @ 80% *first 6 sets are warm up jumps *Record 80% Front Squat (Weight) Work upto 1×2 @ 85% Accessory EMOM 10 1- 8-10 Good mornings…
READ MOREWOD WOD, March 27, 2020
Friday at the bar Metcon (Time) 2 Sets 15 Squat jumps over bar 10 Clean and jerks 30 Pull ups 10 Clean and jerks 15 Squat jumps over bar Repeat at 10min mark *6min cap on first round *18min cap total Rx 50/35 Rx+ 60/40 & C2B SCORE: Time for round 1 and round 2…
READ MOREOlympic Weightlifting WOD, March 26, 2020
Cycle 4: Cleans & Front squats Wk1 Snatch (Weight) E90sec x10 2 @ 70% *first 5 sets are warm up jumps *Record 70% Clean (Weight) E90sec x 10 5×3 @ 70% *first 5 sets are warm up jumps *Record 70% Front Squat (Weight) Work upto 1×2 @ 80% Accessory EMOM 10 1- 8-10 Good mornings…
READ MOREWOD WOD, March 26, 2020
Tailpipe-ish Metcon (Calories) Tailpipe-ish 6 sets Rotating EMOM P1: 40sec row P2: 40sec Offset KB hold (1 FR, 1 SC) 2×20/12 P3: Rest Rx+ 24/16 SCORE: Row cals *Change arms each set *All Start of rower MODZ KB Hold: Reduce load Gymnastics Post WOD Tabata Alt btw Gymnastics bridge & Sit ups
READ MOREWOD WOD, March 25, 2020
FIreballs Metcon (Time) 1min on/1min off x10 30 DU Max wall balls *Continue until you complete 150 wall balls or timecap MODZ WB: Reduce height/weight DU: 30 Single skips Holds and Carries Odd Object walks – individual AMRAP 12 60m OH KB carry (30m R, 30m L) 60m Med ball pec walk 20m Low bear…
READ MOREWOD WOD, March 24, 2020
Bumpady Bump Metcon (Time) 3 Sets 21 Plate Ground to overhead 400m Run 15 TTB 9 Nurpees onto plate 3min rest btw sets 20min cap Rx 20/10kg plate MODZ: Plate GTO: Reduce load Run: Distance or row TTB: High bar/low bar/ Straight leg raise/ V-up/Sit up Necessities 3 Rounds – Not in pairs 8/leg Front…
READ MOREWOD WOD, March 23, 2020
Strength v Cardio Warm-up AMRAP 8 – 2/3 rounds: 1min Ex oblique opener Banded walks 5-10 tempo push-ups 10 KB swings Back Squat (Weight) Powerlifting 101 – Week 1 Back squat 12mins to work upto 1×5 @ 70% 3min rest/transition Bench press 12mins to work upto 3×5 @ 55% 3min rest/transition Deadlift 12mins to work…
READ MOREWOD WOD, March 22, 2020
Simple Sundays Metcon (Calories) AMRAP 30 – Groups of 3 P1: Max cals bike/ski P2: 150m Recovery run P3: Rest SCORE: Max cals *Rotate every 2mins Post WOD PUMP 2 Sets 40 Seated banded rows 30 Banded tricep push downs 20 Banded bicep curls Rest as needed btw sets *Ideally use the same band for…
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