WODs
 | Fri, May 12 2017 |  |
| Group WarmUp Games | 20170512 Snatch+Clean EMOM | 20170512 MetCon | 20170512 Power Hour |
Group WarmUp Games
(Check In)
WB Tic-Tac-Toe
KB Tic-Tac-Toe
WB Hungry Hungry Hippos
Ab Mat Pizza Popper (5 Burpee buyback in)
*** (2 mat per person play area - I.e. If 3 players all players constrained to a max area of 6 Mats)
Planned: Fri,Aug11,2017 Fri,Jun2,2017 Fri,May12,2017 Fri,Apr28,2017 Fri,Apr14,2017
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20170512 Snatch+Clean EMOM
(Weight)
10:00-25:00
Snatch-Clean EMOM
Every 30 Seconds x 12 Reps – 1 Power Clean @ 60% of 1RM Clean and Jerk
Rest 3:00
Every 30 Seconds x 12 Reps – 1 Power Snatch @ 60% of 1RM Snatch
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20170512 MetCon
(Time)
25:00-55:00
2. Conditioning
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)'
| Sarah | 25:46 Rx | 10-1 PCs@105#, 1-10 T2B; 200m run in bewteen each round |
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20170512 Power Hour
(Check In)
0:00-10:00
1. Stamina Conditioning
EMOMx10
Odd: 15 Cal Row/Bike
Even: 10 KB 1-arm Snatch (70/53)
15:00-30:00
2. Gymnastics Conditioning
5 Legless Rope Climbs
2 min rest
5 Legless Rope Climbs
1:30 rest
4 Legless Rope Climbs
1 min rest
3 Legless Rope Climbs
:30 rest
3 Legless Rope Climbs
30:00-45:00
3. Run Conditioning
10x200M Sprints
45:00-55:00
4. Barbell Conditioning
EMOMx 9:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)
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