Competition: Saturday, July 6th, 2019
WOD: 1) 15 minute EMOTM: Minute 1 – 1x (1 Squat Snatch + 2 Hang Power Snatch) Minute 2 – 2x (1 Squat Snatch + 2 Hang Power Snatch) Minute 3 – 3x (1 Squat Snatch + 2 Hang Power Snatch) Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit. 2) Low Hang Snatch High-Pull: 3 sets of 5 Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add 5-10lbs from last week. 3) 5 rounds AQAP: 10 Front Rack Lunges 185/135 50ft Handstand Walk 250m Ski Erg Scale as needed. 4) AQAP: 400m Run 21 Ring Dips 12 Overhead Squats 135/95 200m Run…
Fitness: Saturday, July 6th, 2019
WOD: 1) 10 rounds AQAP: 300m Run 20 Alternating Lunges 15 Kettlebell Hang High-Pulls 53/35 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=SZEo1KFjTn4
Sport: Friday, July 5th, 2019
WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Hang Clean High-Pull + 1 Hang Muscle Clean + 1 Front Squat + 1 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 8 minute AMRAP: 21 Wall Balls 20/14 3 Rope Climbs 15ft Extra Work: 3) Legless Rope Climb: 10 minutes Practice Work on any facet of a Legless Rope Climb. 4) Dog Sled Push: 10 x 25m Rest 90 seconds between efforts. These should be heavy, grinder pushes. For results post detailed weights, reps, times,…
Fitness: Friday, July 5th, 2019
WOD: 1) Every 1:30 x 14 sets: Odd – 10 Deadlifts + 5-10 Box Jumps Even – 10 Dumbbell Arnold Press + 5-10 Squat Thrusts Pick moderate loads that you can maintain for all 7 rounds. Goal on the Deadlifts is to work cycling and tempo to build capacity for conditioning work. You pick the reps on the secondary conditioning movement. 2) 8 minute AMRAP: 21 Wall Balls 14/8 7 Rope Sit-to-stand Extra Work: 3) Dog Sled Push: 10 x 25m Rest 90 seconds between efforts. These should be heavy, grinder pushes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Friday, July 5th, 2019
WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Hang Clean High-Pull + 1 Hang Muscle Clean + 1 Front Squat + 1 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Jerk Continue to build loading from Part B. 2) Front Squat w/Bands: 7 sets of 3 Rest 2-3 minutes between sets. Moderate band tension. Build to a max loading. Add band tension from last week, goal is more band tension, less bar weight. 3) Back Rack Lunges: 4 sets of 4/side Rest 2-3 minutes between sets. Heavy as possible. 4) 4 rounds…
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