Olympic Weightlifting WOD, October 24, 2019
Cycle 10: Hangs and pulls Wk 2 Metcon (Weight) Hang Snatch + Low hang snatch E2M 4×1 @ 50% 3×1 @ 60% 3×1 @ 65% Metcon (Weight) Hang Clean + Low hang clean + Jerk E2M 4×1 @ 50% 3×1 @ 60% 3×1 @ 65% Snatch Pull (Weight) E2M 5×3 @ 100%Sn
READ MOREWOD WOD, October 23, 2019
Mid Week MAX OUT Back Squat (Weight) 15min clock Work up to a heavy single Back squat *No more then 7 x total sets required Metcon (5 Rounds for reps) Cardio Option Every 3 MOM x 5 Sets Row 500/400m aiming for negative splits Metcon (AMRAP – Reps) AMRAP 15 10-20-30-etc Wall balls *100m Walk…
READ MOREWOD WOD, October 22, 2019
The Rebuild Accessory PART A) 3 Sets 5 x Sumo stance inchworm walkouts 10 x Alternating spiderman lunges + rotations PART B) Midline stamina – Continuous 12-15 minutes 10 x Double KB Sit up into Z press ( scale to sit up ) 20 x Second Hollow Hold 20 x Second side plank per side…
READ MOREWOD WOD, October 21, 2019
“ECOD” Metcon (AMRAP – Reps) Comp Train "Ecod" AMRAP 4 x 3 15 Burpee box jump overs 21 Power cleans 27/21 Cal row 4min rest Rx 50/35 *Score is reps *1 Round = 62/56 reps *Pair up working alternate 4 minute waves OPTIONS: BB : Reduce Load BBJ : Step up / Nurpee Post WOD…
READ MOREWOD WOD, October 20, 2019
Sunday Sustain Massive week, this will top it off nicely. Trust me 🙂 Metcon (Calories) Choose your own adventure – Bike / Ski With a buddy – total work time 24 minutes ( 12 each ) A) E3MOM x 12 minutes ( 4 Sets each ) 90 Second effort each ( 90/90 ) B) E2MOM…
READ MOREWOD WOD, October 19, 2019
Saturday Slamin Metcon Team/Partner WOD AMRAP 17 200m Run 100m Sandbag Run 15 Wall balls 10 DB Snatch 5 TTB *M4M 3min Rest, then 4 Rounds (2 rounds each) Of above *R4R 12min cap
READ MOREWOD WOD, October 18, 2019
20.1 spin off Hang Clean (Weight) Hang Clean E2M x6 2 Hang cleans (power or squat) *Working up to heavy 2 (keeping it TnG) Metcon (Time) 10 Rounds for time 8 Deadlifts 10 Burpees over bar Rx 50/35 Rx+ 60/40kg *15min cap *DL weight should not interfere with the ability keep moving through this piece…
READ MOREOlympic Weightlifting WOD, October 17, 2019
Cycle 10: Hangs and pulls Wk 1 Metcon (Weight) Hang Snatch + Low hang snatch E2M 5×1 @ 50% 5×1 @ 60% Metcon (Weight) Hang Clean + Low hang clean + Jerk E2M 5×1 @ 50% 5×1 @ 60% Snatch Pull (Weight) E2M 5×3 @ 100%Sn
READ MOREWOD WOD, October 17, 2019
Conditioning 101 Metcon (Calories) Teams of 3 Conditioning 24min Clock Max cal row (4 intervals each) Max cal bike (4 intervals each) *P1 working through cals *P2 does 40 DU *P3 Rest *Rotate through as an EMOM *All rowing intervals then all bike intervals *Score is combined cals Post WOD PUMP AMRAP 12 – M4M…
READ MOREWOD WOD, October 16, 2019
Quaddy Front Squat (Weight) 12min clock Work up to a heavy single Front squat *No more then 6-7 efforts Metcon (AMRAP – Reps) 2:30min on/2:30min off x4 400m Run Max Front squats in remaining time Rx 50/35 *Score is Front squats *You should get minimum 45sec on Front squats if not, drop run back to…
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