WOD 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…
SEE EVENTOlympic 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…
SEE EVENTWOD WOD, July 31, 2019
Black Jack Warm-up A) Athletic gym flow – DL prep Glute pulls Frankies Toe Touch Drinking bird Lateral lunges Rotation lunges Spiderman lunges Glute monster walks B) DL Barbell breakdown Deadlift (Weight) E3M for 15 (5 sets) Working up-to 80-85% 2 Dead-stop dead lifts (no TnG, no dropping from top) *In rest: 100m jog *STRICT…
SEE EVENTWOD WOD, July 30, 2019
Tuesday Breathaaaa Warm-up Barbell tricep smash (1min p/side) Couch stretch (1min up, 1min down) Warm-up Groups of 3 40sec on/20sec off x 2 P1: Row P2: Bike P3; R1 Inchworm; R2 10 Nurpees Metcon (Time) Conditioning : Teams of 3 – Indian File 24min cap 30/24cal Bike 30/24cal Row 30 Burpees 3min rest (When last…
SEE EVENTWOD WOD, July 29, 2019
FRAN July benchmark – last completed January of this year! Warm-up A) General: Full body Flow Necessities B) Specific Warm-up Alt EMOM 10 (5 each) 1) 1 Squat clean 10sec rest 1 Cluster (squat clean thruster) (work at 50% clean) 2) 10sec Hang 10sec rest 10sec Beat swing Pre Fran Primer EMOM 5 5 Thrusters…
SEE EVENTWOD WOD, July 28, 2019
Bump n Grind Metcon (Calories) 30sec Assault Bike 30sec Rest 30sec Low ring support hold 30sec rest 30sec Ski/row 30sec rest 30sec dbl KB front rack hold 30sec rest x 7 sets KB: 24/16kg rx score = total cals *Sustained efforts not sprints today !
SEE EVENTWOD WOD, July 27, 2019
Saturday Slammin Metcon (Time) Partnered Chipper for time: 800m Run ( 400 / 400 ) 25 x Box Step ups with KB 50 x T2B 100 x Dubz 150 x KB Swings 100 x Dubz 50 x Ring Dips 25 x Box Step Ups with KB 800m run ( 400/400 ) Rx : 24/16kg KB…
SEE EVENTFriday Feelzzz WOD, July 26, 2019
Functional Friday Fitness Feelzzz DT complex (1×1) 1 x Deadlift 1 x Hang power Clean 1 x Split jerk Every 2 mins 30 secs x 5 sets: Build to a max for the day. 2k Row (Time) Max Effort 2k Row In Pairs 2km Time trial Break it up however you like. Metcon (Time) Double…
SEE EVENTWOD WOD, July 26, 2019
Friday Highday Warm-up A) Gym Length athletic flow: Full Body B) BB Flow Metcon (Weight) Every 2:30 x 5 3 x Deadlift 2 x HPC 1 x S2OH *Building *Prime for WOD Metcon (Calories) Barbell Intervals Every 4mins for 5 sets 1min Row (for max cals) In "rest" complete: 12 Deadlifts 10 Hang power cleans…
SEE EVENTOlympic Weightlifting WOD, July 25, 2019
Maximum Effort Week 1 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% 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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