WODs
 | Thu, May 11 2017 |  |
| Group WarmUp 8 | 20170511 Pausing Back Squat + Front Squats | 20170511 MOQ#3 | 20170511 Power Hour |
Group WarmUp 8
(Check In)
3 Rounds:
400M Run
20 Air Squats
15 HR Push-ups
10 minute TimeCap
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20170511 Pausing Back Squat + Front Squats
(Weight)
10:00-15:00
Primer
3 Sets, for Quality:
15 Second Front Squat Hold
50′ 1-Arm Farmers Carry (each)
15:00-35:00
FS/BS EMOM/E3MOM
With a running clock:
Minutes 1-7 – 1 Pausing Back Squat “On the Minute” @ 70% of 1RM Front Squat
Hold the bottom of the squat for a 3-second count, and stand to extension with speed. Be powerful here.
Minutes 7-10 – Rest
Minute 10 – 6 Front Squats @ 70% of 1RM Front Squat
Minute 13 – 6 Front Squats @ 70% of 1RM Front Squat
Minute 16 – 6 Front Squats @ 70% of 1RM Front Squat
Minute 19 – 6 Front Squats @ 70% of 1RM Front Squat
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20170511 MOQ#3
(Time)
35:00-55:00
MASTERS QUALIFIER EVENT #3
21 – 15 – 9:
Shoulder to Overhead
Rx+: 155/105
Rx: 135/95
Rx2: 95/65
Chest-to-Bar Pull-Ups
Rx+: C2B Pullups
Rx: Pulllups
Rx2: Ring Rows
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20170511 Power Hour
(Check In)
'0:00-20:00
1. Snatch
60%/3
65%/3
70%/3
75%/3
80%/2
(85%/1)3
20:00-35:00
4. Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
6 Strict Deficit HSPU
Rest :45
5 Strict Deficit HSPU
Rest :30 rest
4 Strict Deficit HSPU
Rest :15
4 Strict Deficit HSPU
35:00-55:00
6. Conditioning
6 RFT:
6 D-Ball Shoulders (150/100) - SUBSTITUTE 45 Second PLATE HUG (90#)
12 Calorie Bike'
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