WODs
 | Mon, May 1 2017 |  |
| Group Warmup 11 | Gymnastics Conditioning 20170501 | MetCon 20170501 | Clean and Jerk Complex | Power Hour 20170501 |
Group Warmup 11
(Check In)
200M Run
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
3 Rounds, rotating stations every :30 seconds:
A) Superman Rocks
B) Hallow Rocks
C) Alternating Samson Stretches
Barbell Warmup(empty Barbell):
5 Good Mornings (bar on back)
5 Back Squats
5 Elbow Rotations (bar on back)
5 Strict Presses + Stretch (reach)
5 Front Squats
5 Stiff-Legged Deadlifts (bar traces the leg, stays close)
|
Gymnastics Conditioning 20170501
(Reps, Rx+, Rx2)
50:00-55:00
3. Stamina Conditioning
EMOMx5:
Rx+: 4 Ring Muscle-ups
Rx: 4 Strict/Kipping PullUps
Rx2: Ring Rows
Comnent on what you completed and how, and if any sets were unbroken
|
MetCon 20170501
(Time, Rx+, Rx2)
30:00-50:00
2. Conditioning
27-21-15-9:
Power Snatch
Wallballs (20/14#)
Row/BikeDUs/Singles
Rx+: (115/80) + Cal Row/Air Bike (Coach approved)
Rx: (75/55) + x3 DUs
Rx2: (65/45) + x3 singles
| Sarah | 17:28 Rx | RX+ row for caloreis, Rx weight |
|
Clean and Jerk Complex
(Time)
10:00-25:00
1. C&J Complex (Pull+HHSC+HSC+SJ)
Set #1, 0:00 – 50% of 1RM CJ
Set #2, 2:00 – 60% of 1RM CJ
Set #3, 4:00 – 67% of 1RM CJ
Set #4, 6:00 – 73% of 1RM CJ
Set #5, 8:00 – 78% of 1RM CJ
Set #6, 10:00 – Athlete’s choice, push upward
Set #7, 12:00 – Athlete’s choice, push upward
|
Power Hour 20170501
(Weight)
0:00-25:00
Partner Up as needed for equipment limitations.
1. Power Snatch + OHS
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2
25:00-35:00
2. Snatch Pull
(90%/5)3
35:00-45:00
3. BackSquat
(70%/5)2; (75%/5)3
50:00-60:00
4. Midline
30-20-10:
Medball GHDSU (20/14#)
Deadlift (225/155)
| Sarah | 9:45 Rx | 65-75 #1; 90 #2; 155-165 #3 |
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