WODs
 | Mon, Jun 12 2017 |  |
| Row Sprints + Planks and more- Partner warmup | 20180618 EMOM | 20180618 MetCon | 20170612 Power Hour (Monster Mash) |
Row Sprints + Planks and more- Partner warmup
(Calories)
With a 10 minute clock:
Partner A rows 250m Sprint
Partner B Completes below cycle
upon completion of Row Sprint, Partners switch
This continues until clock expires.
Non-rowing partner work:
Rd 1 - Hold plank
Rd 2 - Cindy AMRAP
Rd 3 - 5 KB Swings, 5 strict PullUps, Hollow Hold with remaining time
Repeat
Score is calories
Then;
2 rounds
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)
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20180618 EMOM
(Weight)
Partner up as needed for bars
EMOM x 10:
Minute 1 – 10 Deadlifts
Minute 2 – 10 Push Jerks
Minute 3 – 8 Deadlifts
Minute 4 – 8 Push Jerks
Minute 5 – 6 Deadlifts
Minute 6 – 6 Push Jerks
Minute 7 – 4 Deadlifts
Minute 8 – 4 Push Jerks
Minute 9 – 2 Deadlifts
Minute 10 – 2 Push Jerks
Aim to build throughout all five rounds of the back and forth couplet. The repetition scheme descends after each set (10-8-6-4-2), and we are looking to build to a heavy double at both movements in the final two minutes. The push jerks can be taken from the rack, and use separate barbells.
Score is Deadlift, Comment Push Jerk Weight
| Sarah | 145-225 DL; 75-115 PJ Rx | all sets unbroken | | Duane | 115,125,145,165,195-PJ Rx | 225,235,245,165,295-DL |
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20180618 MetCon
(Time)
21 – 15 – 9:
Deadlifts
Push Jerks
Burpee Box Jumps (24/20)
Round 1 – Rx loading is 115/75, Rx2 is 75/55
Round 2 – Rx loading is 135/95, Rx2 is 95/65
Round 3 – Rx loading is 155/115. Rx2 is 115/75
Time Cap: 15:00
| Sarah | 15:02 Rx | | | Duane | 11:22 Rx | |
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20170612 Power Hour (Monster Mash)
(Time)
'Isabel'
For time:
30 Squat Snatch 135/95
4 Rounds for time of:
20 GHD Sit-ups
7 Ring Muscle-ups (scale as Bar MuscleUps or Burpee C2B)
3 Rounds for time of:
25/20 Calorie Row
15 Burpees, Bar-facing
10 Front Squats 165/110
*Rest 5 minutes between workouts
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