WODs
 | Tue, Jun 13 2017 |  |
| Group WarmUp 10 | 20170613 TABATA | 20170613 Squat Wave | 20180619 MidLine | 20170613 Power Hour |
Group WarmUp 10
(Time)
800M Indian Run as a group
Every full rotation (no less than 100M, no more than 200 M), stop and do 5 PushUps and 5 AirSquats
|
20170613 TABATA
(Check In)
TABATA
8 Rounds:
20 Seconds of Hollow Rocks (Video)
10 Seconds Rest
20 Seconds of Superman Rocks (Video)
10 Seconds Rest
|
20170613 Squat Wave
(Time)
Wave #1
5 Back Squats @ 70% of 1RM Back Squat
3 Back Squats @ 76% of 1RM Back Squat
1 Back Squats @ 82% of 1RM Back Squat
Wave #2
5 Back Squats @ 74% of 1RM Back Squat
3 Back Squats @ 80% of 1RM Back Squat
1 Back Squats @ 86% of 1RM Back Squat
Wave #3
5 Back Squats @ 78% of 1RM Back Squat
3 Back Squats @ 84% of 1RM Back Squat
1 Back Squats @ 90% of 1RM Back Squat
Finisher
10 Front Squats @ 55% 1RM Back Squat
| Duane | 205,215,235- 235,265,285-265,285,305, 165x10 Rx | |
|
20180619 MidLine
(Weight)
Part #1
Alternating OTM x 12:
Minute 0: 15 Pushups
Minute 1: Max Double-Unders in 40 seconds
Minute 2: 15 Seated DB Presses
Minute 3: Max Double-Unders in 40 seconds
Minute 4: 15 Pushups
Minute 5: Max Double-Unders in 40 seconds
Minute 6: 15 Seated DB Presses
Minute 7: Max Double-Unders in 40 seconds
Minute 8: 15 Pushups
Minute 9: Max Double-Unders in 40 seconds
Minute 10: 15 Seated DB Presses
Minute 11: Max Double-Unders in 40 seconds
Choose a dumbbell weight that is light and fast (30 seconds of work). There should not be a need to pause at any time. We are purposely coupling a shoulder intensive alternating minutes with double-unders to challenge our technique.
Part #2
Midline
3 Sets, resting as needed between:
100 Meter Single Arm Farmer’s Carry
30 AbMat Sit-Ups
On the single-arm farmer’s carry, athlete’s choice on either a dumbbell or kettlebell. As we walk forward, focus on our posture. The weight will try to pull you to one side… fire your midline and square your shoulders off. Walk 50 meters with the object in one hand, and change for the second 50.
|
20170613 Power Hour
(Check In)
1. Gymnastics Benchmark
Max reps of C2B Pull-ups in 1:00
Does not need to be unbroken
2. Power Snatch
(60%/1)5
(70%/1)4
(75%/1)3
(80%/1)2
85%/1
90%/1
3. Snatch Pull
(107%/3)4
|
