Thursday 10.12.17 WOD
Mixed Skill Work 10min EMOM Odds: 4-5 Overhead Squat <60% Evens: 1-3 Ring or Bar Muscle-ups Intent: Keep OHS light and from the ground, focus on positioning. MU use whatever best matches your ability Metcon 4min AMRAP DB Power Clean + Front Squat (55,35) Rest 2:00 4min AMRAP Alternating DB Snatches (55,35) Rest 2:00 4min […]
Wednesday 10.11.17 WOD
Strength 12min EMOM ODD Minutes: 3 “Push Jerk” @75-80% EVEN Minutes: 3-5 T2B Practice Intent: Similar to last week except loads should be heavier. Metcon “Up the Wall” AMRAP 11: 1 Legless Rope Climb, 15′ 10 T2B 15 Power Snatch (95,65) Rx: (75,55) (Rope Climbs) L2: (55,35) (3 Strict BA Chin-ups) L1: (45,25) (8 Ring […]
Tuesday 9.10.17 WOD
Metcon 3 Rounds Teams of 2 Row 1k Run 800 Meters 100 Double Unders 30 Burpees L2: (50 Double Unders) L1: (2x Single Unders) *One person works. Split work in half. P1 completes half of the work, then P2 completes the other half. Intent: Strictly aerobic capacity. Focus on breathing, pacing and managing heart rate […]
Monday 10.9.17 WOD
Strength Power Clean (Every 2min, 5 x 1.1.1, (10s) 80% of last month PR) If no 1RM, work up to on Begginner: All sets moderate weight Intent: Moderatley heavy with 10s b/t reps Metcon 10min AMRAP 25 Power Cleans (95,65) 50 Thrusters (95,65) L3: (75, 55) L2: (65, 35) L1: (45, 25) Compare to 5.22.17 […]
Sunday 10.8.17 WOD
Strength Every 2min complete: 1a: Hang Power Clean (4×4) 1b) Gymnastics Skill Work Metcon “Dylan” 15 Rounds 8 HR Push Ups 10 Power Snatches (75,55) Last Complete 10.8.16 $ Out Pick Extra Credit Work from One Day this Week and Complete
Saturday 10.7.17 WOD
Metcon “EOD 133” –while wearing a 20 lb vest or body armor— 65 Front Squats (135,95) 65 Kettle Bell Swings (70,55) 16 Partner Over Burpees 400 Meter Run 65 Hang Power Cleans (135,95) 65 Sing Arm Kettle Bell Press (55,35) 16 Partner Over Burpees 400 Meter Run 65 Chest to Bar Pull Ups 65 Box […]
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Protected: October 2017 Programming
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Wednesday 9.13.17 WOD
Strength Shoulder Press 1RM Intent: 5# PR in 8-10 total sets Metcon “Lungs” For time: (20min Cap) Run 400 Meters 21 Wallballs (20, 14) 21 Burpees Run 400 Meters 15 Wallballs 15 Burpees Run 400 meters 9 Wallballs 9 Burpees *Compare to 7.5.17 Intent: Set a PR by focusing on efficient running and breathing technique […]
Tuesday 9.12.17 WOD
Metcon 5 Rounds 40 Yard Heavy Sled Push 60s. Rest to Tranition 60s Assault Bike at 80% Max HR -Then- 5 Rounds 20s Chest Facing Wall Handstand Hold 10 T2B *For Quality, No Score Intent: Practice! Complete sets that allow you to maintain efficiency and cycle reps. No Score today. Finisher/Recovery 3 Rounds 1a) Single […]
