July 31, 2019

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…

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July 31, 2019

Olympic 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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July 30, 2019

WOD 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…

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July 29, 2019

WOD 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…

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July 28, 2019

WOD 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…

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July 27, 2019

WOD 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 !

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July 26, 2019

WOD 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…

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July 25, 2019

Friday 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…

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July 25, 2019

WOD 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…

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July 24, 2019

Olympic 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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