Olympic Weightlifting WOD, July 23, 2020
Cycle 8: Wk 2 Power Snatch (Weight) Power Snatch + OHS E90sec x10 *50% for 4 sets then build *2sec pause in catch Power clean + Hang Clean + Jerk Complex (Weight) E90sec x10 *50% for 4 sets then build *2sec pause in jerk Front Squat (Weight) E2:30M x5 Heavy triple Snatch Pull (Weight) E2M…
READ MOREWOD WOD, July 22, 2020
Wednesday Warm-up A) Foam Roll 6 mins – lower B) Perfect stretch hip flow, head into FBB Metcon FBB Opener In pairs , M4M for 3 Sets each 6/side KB Offset Squat @ 2121 8/side KB 3 Point Row @ 2121 6/side Alt Deadbug @2121 Metcon (Time) 10RFT – 15 minute cap 4 x Burpees…
READ MOREWOD WOD, July 21, 2020
Tuesday Metcon EMOM 15 – In groups of 3 1. 5-8 Pause inverted barbell rows 2. 30sec Medball pec hold 3. 5 KB RDL’s 3121 tempo Metcon (Time) For time – 18min cap With a partner 1000/800m Row 60 Pull ups 1200m Run 60 Hand release push ups 1000/800m Row Row: broken up into 250/200m…
READ MOREWOD WOD, July 20, 2020
Monday Warm-up A) Banded Hips x 2 mins / side B) 3 Sets of 10 x BW Reverse Lunges + rotation 10 x Lateral Banded Monster Walks 10 x Quadruped shoulder taps C) BB tech Metcon (Weight) Unilateral strength + Skill development EMOM x 4 Sets: Min 1 : 5 x HPC + 10 x…
READ MOREWOD WOD, July 19, 2020
Sunday Offt Metcon (Calories) Every 3 Mins x 8: 90s Bike @ sustained/repeatable effort 20m Front Rack Carry 24/16 20 sec FLR *minimal time spent in transition *not an all out bike effort *waves every 90 secs PUMP FINISHER 3 Rounds Barbell Bicep Curl 21’s 12x Banded tricep pull down
READ MOREWOD WOD, July 17, 2020
Friday Warm-up 2 Sets for quality 10m x Strict Inchworm walk out 10m Reverse Lunge 10m x Strict Gymnastics bear crawl 10m x Rotating Cossack Squat Metcon EMOM 12-16 : MU / WOD skill Transfer 1. 1 x Ring pull up + 5-10 Sec Chest 2 Ring Hold 2. 20 Sec Hollow Hold 3. 1…
READ MOREWOD WOD, July 16, 2020
Thursday Warm-up 30sec on/30sec off x2 sets Jumping jacks KB RDL Russian swings Gymnastics bridge Sumo Deadlift (Weight) E2M x6 3 Reps (reset on the floor each rep) *Upto medium heavy weight 70-80% max Metcon (AMRAP – Rounds and Reps) AMRAP 22 5 SDHP 10 Sit throughs 15 Sit ups 1min rest after each round…
READ MOREOlympic Weightlifting WOD, July 16, 2020
Cycle 8: Wk 1 Power Snatch (Weight) Power Snatch + OHS E90sec x10 *50% for 4 sets then build *2sec pause in catch Power clean + Hang Clean + Jerk Complex (Weight) E90sec x10 *50% for 4 sets then build *2sec pause in jerk Front Squat (Weight) E2:30M x5 Heavy triple
READ MOREWOD WOD, July 15, 2020
Wednesday Warm-up a) 30/30 x 4 machine increasing pace w/buddy b) 10 Reps alt perfect stretch complex c) BB tech PC / PJ then into 8 min EMOM Metcon MOVEMENT/WARM UP EMOM 8 1- 5 x Muscle Clean into Strict Press – light 2- 3-5 x Strict Knee Raise with slow lowering *Buddy up for…
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