WODs
 | Mon, May 22 2017 |  |
| Group WarmUp 17 (fast warmup) | 20170522 Primer | 2017522 Strength | 20180515 MetCon | 20170522 Power Hour |
Group WarmUp 17 (fast warmup)
(Check In)
0:00 - 5:00
200M Run
2 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
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)
|
20170522 Primer
(Weight)
10:00-15:00
3 Sets, resting as needed between:
10 Front Rack Box Step-Ups
10 Barbell Rollout
Front Rack Box Step-Ups…
We are looking to 'light' load the body with a barbell in the front rack position. With the goal being a “pull” to extension, and not a “push”, we can feel any sort of angle change in our torso given the barbell position. Aim to keep the shoulders stacked over the hips here. Start with an empty barbell and only climb if technique is sound.
**Use a box height and weight that allows virtuosity in this movement!
Barbell Rollouts…
Aiming to activate the mid-line here. Start from a kneeling position, and slowly add range of motion as we build in comfort. Priming the abdominals and midline stabilizers for heavy squats to follow.
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2017522 Strength
(Weight)
20:00 - 45:00
Back Squats
Set #1 – 3 Back Squats @ 80% of 1RM Back Squat
Set #2 – 1 Back Squat @ 85% of 1RM Back Squat
Set #3 – 3 Back Squats @ 80% of 1RM Back Squat
Set #4 – 1 Back Squat @ 88% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squat @ 91% of 1RM Back Squat
Set #7 – 3 Back Squats @ 80% of 1RM Back Squat
Set #8 – 1 Back Squat @ 94% of 1RM Back Squat
15-Rep Front Squat
Set #9 – 15 Front Squats @ 55% of 1RM Back Squat
| Duane | 265,275-265,285-265,305 Rx | | | Sarah | 165,175-165,185,165,190,165,195(miss) Rx | |
|
20180515 MetCon
(Time)
50 Strict Presses
*Every break, complete 40 Double-Unders - 20 tuck jumps for scaled
Rx+: 95/65
Rx: 75/55
Rx2: 65/45
10 minute timecap
| Duane | 5:48 Rx | | | Sarah | 6:48 Rx | |
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20170522 Power Hour
(Check In)
1. Power Snatch: (65%/3)3
2. Snatch Pull: (75%/3)3
3. OHS: (65%/3)3
4. 'Grace' - 30 C&J for Time (135/95)
5. EMOMx16
Odd: 2 MU, 4 SHSPU, 8 KBS (70/53)
Even: Rest
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