WODs
 | Wed, May 24 2017 |  |
| Group Warmup 4 | 5x5 clean and jerk | 20170524 MetCon | 20170524 Power Hour |
Group Warmup 4
(Check In)
0:00 - 10:00
3 Rounds
20 DoubleUnders
15 Slow Air Squats
10 KB Swings (light)
8 minute TimeCap
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5x5 clean and jerk
(Weight)
10:00 - 15:00
WarmUp to 60% 1RM
15:00 - 35:00
Clean and Jerk 5x5
0:00 – 4:00 - 60% of 1RM Clean and Jerk
4:00 – 8:00 - 65% of 1RM Clean and Jerk
8:00 – 12:00 - 70% of 1RM Clean and Jerk
12:00 – 16:00 - 75% of 1RM Clean and Jerk
16:00 – 20:00 - 80% of 1RM Clean and Jerk
Rx+: Squat Clean and Split Jerk each set
Rx: Any Clean and any Overhead Press
| Sarah | 85,95,105,115,125 Rx | ❤️❤️❤️ | | Duane | 200 Rx | |
|
20170524 MetCon
(Reps, Rx+)
35:00 - 55:00
3 Rounds
20 DoubleKettlebell Russian Swings (Rx+: 53/35, Rx: 35/26) - (scale as single KB)
20 Single Kettlebell Goblet Step-Back Lunges (53/35)
Max Strict Pull-Ups (Ring Rows for scaled)
Score is Strict PullUps
| Sarah | 2,2,2 Rx | first time stringing together 2 strict pullups! yay!! | | Duane | 30 Rx | 10,10,10 |
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20170524 Power Hour
(Check In)
1. Conditioning
Regional Event 3:
For time:
100' DB Overhead Walking Lunge (80/55)
100 DU
50 Wallballs (20/14#)
10 Rope Climbs
50 Wallballs
100 DU
100' DB Overhead Walking Lunge (80/55)
Time cap: 16 minutes
2. Conditioning
For time:
60' Handstand Walk
10 TTB
20 Double KB Deadlifts
60' Handstand Walk
12 TTB
24 Double KB Deadlifts
60' Handstand Walk
14 TTB
28 Double KB Deadlifts
60' Handstand Walk
16 TTB
32 Double KB Deadlifts
Men use two 70 lb. kettlebells
Women use two 53 lb. kettlebells
Time cap: 16 minutes
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