WODs
 | Fri, May 19 2017 |  |
| Thruster Sally WarmUp | 20180604 Strength | 20170519 MetCon | 20170519 Power Hour |
Thruster Sally WarmUp
(Weight)
0:00 - 5:00
Complete 100 singles (no doubles)
then:
6 Strict PullUps
8 Slow Pushups
10 AirSquats with 5 second HOLD
8 Burpees
6 Light KB Swings
05:00 - 10:00
Thrusters at 45/35
Everytime the song says down, go down and hold weight in front rack
Everytime the song says up, stand up and hold weight overhead
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20180604 Strength
(Time)
In 20 minutes
5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean
Purpose here is to practice and reinforce proper bar path. Pausing at two positions, just below and the knee and mid-thigh, we want to focus on keeping the bar close and maintaining lat engagement. Rest as needed between sets, but not more than 90 seconds. Following, we will be building to our heavy single for the day.
Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk
Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk
Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk
Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk
Following, take 7:00 to build to a Heavy Single Power Clean for the day. Post heaviest completed lift below.
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20170519 MetCon
(Time)
25:00-55:00
'CERBERUS'
For Time:
800 Meter Run, 30 Power Cleans (95/65), 10 Barbell-Facing Burpees
800 Meter Run, 20 Power Cleans (135/95), 20 Barbell-Facing Burpees
800 Meter Run, 10 Power Cleans (155/115), 30 Barbell-Facing Burpees
Rx+: 135/95, 185/135, 225/155
Rx: 95/65, 135/95, 155/115
Rx2: 75/55, 95/65, 115/80
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20170519 Power Hour
(Check In)
1: HSPU - Rope Climb Work
15 Deficit Handstand Pushups (7″/4″)
1 Legless Rope Climb + 1 Rope Climb
12 Deficit Handstand Pushups (7″/4″)
1 Legless Rope Climb + 1 Rope Climb
9 Deficit Handstand Pushups (7″/4″)
1 Legless Rope Climb + 1 Rope Climb
6 Deficit Handstand Pushups (7″/4″)
1 Legless Rope Climb + 1 Rope Climb
3 Deficit Handstand Pushups (7″/4″)
1 Legless Rope Climb + 1 Rope Climb
2. Conditioning
For Time:
21 Overhead Squats (155/105)
21 Calorie Bike
21 Power Cleans (155/105)
400m Medball Run (70/50)
21 Muscle-ups
400m MedBal Run (70/50)
21 Power Cleans (155/105)
21 Calorie Bike
21 Overhead Squats (155/105)
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