Olympic Weightlifting WOD, August 8, 2019
Maximum Effort Week 3 Snatch (Weight) E3M 2×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 75% 1×1 @ 80% 1×1 @ 85% 1×1 @ 90% 1×1 @ 93% 1×1 @ 97% 1×1 @ 101% 1×1 @ 102%+ Power Clean and Split Jerk (Weight) E3M 1×2 @ 50% 1×2 @ 60% 1×2 @…
READ MOREWOD WOD, August 7, 2019
Death Race A comptrain staple… never misses! Warm-up Pull Up prep x 3 sets 8 x Banded lat act p / side 8 x Half kneeling KB press p/side 10m x Spiderman Lunge 10m x Baby crawl – slow 100m Jog Gymnastics Weighted Pull up Volume E3MOM x 5 : 5 x Weighted / Strict…
READ MOREWOD WOD, August 6, 2019
Saved by the Barbell Warm-up A) General warm-up B) Barbell warm up – all things clean/ thrusters Necessities Pre WOD DB accessories Alt EMOM 10 – w/ a buddy P1: 12 SA DB squats (6/6) P2: 100m SA farmers carry *Wait for each other before changing Clean (Weight) Competition Barbell Conditioning EMOM 5 5 TnG…
READ MOREWOD WOD, August 5, 2019
Monday Mashin Warm-up A) Shoulder opener B) 30/30 x 12 Minutes ( 3 sets ) 1 : 1 x wall walk to hold x 20 seconds 2: 8 x scap pull-ups / 8 x beat swings 3. Dubz play 4. Banded Hip Thrusts Metcon (AMRAP – Reps) 6 rounds for total reps ( 3 of…
READ MOREWOD WOD, August 4, 2019
Run day Metcon (Calories) 25min cap with a partner 3k Run Max cals bike/ski in remaining time Run broken up into 800-400-200-100m each Run capped at 16mins Metcon #pumpsesh 50-40-30-20-10 Banded Bi’s & Tri’s
READ MOREWOD WOD, August 3, 2019
Saturday Savages hehe Some ol fashioned GRUNT work… get it! Metcon (Time) With a buddy, for time: 125 x wall ball 100 x burpees 75 x Toes 2 Bar 100 x DB snatch 125/110 x cal row WB 20/10lbs DB 22.5/15kg
READ MOREFriday Feelzzz WOD, August 2, 2019
All up in the Feelzzz… Power Clean Complex (1×3) Every 2 mins x 5 sets: Build to a max of the following; 1 x Power Clean 2 x Hang Power Clean Metcon (AMRAP – Rounds) 12 Min Amrap – In Pairs 6-9-12-15-18-ETC. *Ring Dips *Dumbbell Front Squats 2×22.5/15kgs P1 does 6 reps of both P2…
READ MOREWOD WOD, August 2, 2019
Fruity Fridays Warm-up A) Barbell Flow P/C Hang Power Clean (Weight) Barbell cycling & Pressing prep E3M x5 1 Power clean + 2 hang power cleans *Flowing movement rather than too heavy & stops *After each set complete 5/5 KB Press (Standing & Light) Metcon (AMRAP – Rounds and Reps) AMRAP 4 mins x 3…
READ MOREWOD WOD, August 1, 2019
Thrills n Skillz Warm-up WOD simulations EMOM 10 (40/20 ) Ski side plank 20/20 R and L Step up 20/20 R and L Plank Skipping Metcon (AMRAP – Reps) Odd Objects n skillz : EMOM 24 1- 15/12cal Ski 2- 30sec dball hold 55/35 3- 10 DB box step overs 2×22.5/15 (20") 4- 30sec FR…
READ MOREOlympic Weightlifting WOD, August 1, 2019
Maximum Effort Week 2 Snatch (Weight) E3M 2×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 75% 1×1 @ 80% 1×1 @ 85% 1×1 @ 90% 1×1 @ 95% Clean and Jerk (Weight) E3M 2×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 75% 1×1 @ 80% 1×1 @ 85% 1×1…
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