WODs
 | Wed, May 17 2017 |  |
| Group Warmup 3 | 20180904 Strength | 20170517 MetCon | 20170517 Power Hour |
Group Warmup 3
(Check In)
400M Run
Then
3 Rounds:
10 Spiderman Stretch and Reach (Warrior Stretch) - 5 each side
10 Wall Squats
10 Slow Push-ups
then
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)
|
20180904 Strength
(Weight)
Warmup to 65% Squat Clean Doubles (Touch&Go)
20:00 - 45:00
'Big Clean Complex'
6 Sets: (increasing weight to heaviest UNBROKEN)
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk
Rest as needed between sets
High Hang = Pockets
Hang = Knees
Full = Ground
Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest. Recorded score is the heaviest completed “Big Clean Complex”.
All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped.
This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.
| Duane | 155# Rx | 134,140,145,150,155 |
|
20170517 MetCon
(Time)
45:00 - 55:00
1 Round for Time:
400 Meter MedBall Run (20/14)
200 Meter DUAL KB Farmers Carry (53’s/35’s)
400 Meter Medball Run (20/14)
200 Meter Sprint
|
20170517 Power Hour
(Check In)
1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3
2. Clean Pull
(100%/3)4
3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
4. Conditioning
3RFT:
15 Cal Bike
10 Power Snatches (95/65)
5 Dual-KB Front Rack Box Step Ups (24/20 - 53#/35#)
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