WODs
 | Tue, Aug 8 2017 |  |
| Front Squat Wave (v2c) | Tabata FullBody | 20170808 Open Gym / Power Hour |
Front Squat Wave (v2c)
(Weight)
Perform the following
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 reps @ 80%
1 reps @ 85%
1 reps @ 90%
| Sarah | 170 Rx | 130-170 | | Duane | 235 Rx | 185-235 |
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Tabata FullBody
(Check In)
2 Full Rounds of each.
Complete 1 Round of each, repeat
20 seconds work of the following elements with 10 seconds rest between each element:
High plank(Hands) to low plank(firearms) walk
Elbow Side Plank with a Hip tap and hip rise (left)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
High plank to low plank walk
Elbow Side Plank with a Hip tap and hip rise (right)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
Rest 2 minutes
20 seconds work of the following elements with 10 seconds rest between each element:
Mountain Climbers
Burpees
AirSquats
Flutter Kicks
WallBalls (partner if equipment limited)
Medball Situps (partner if equipment limited)
Hollow Rock Holds
Handstand Hold
Planned: Thu,Mar1,2018 Thu,Dec14,2017 Thu,Oct5,2017 Tue,Aug8,2017 Mon,Jul18,2016 Fri,May20,2016 Wed,Feb17,2016 Sun,May24,2015 Thu,Mar5,2015 Thu,Nov20,2014 Tue,Oct14,2014 Thu,Jul17,2014
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20170808 Open Gym / Power Hour
(Check In)
12 min EMOM
:30 Lying Leg Lift over Parallete, rest :30
:30 Weighted Plank, rest :30
10 Ring Swings with knee sleeve between feet
***turn hands with each hollow arch***
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For Time:
400m Run (sub 500m Row as last resort)
40 Power Cleans (135/95)
400m Run (sub 500m Row as last resort)
30 Squat Cleans (135/95)
400m Run (sub 500m Row as last resort)
20 Hang Power Cleans (135/95)
400m Run (sub 500m Row as last resort)
10 Hang Squat Cleans (135/95)
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15:00 Recovery Bike, Ski Erg, or Row
Conversational pace, with the goal being the bring about light range of motion to the legs bringing about a faster recovery from today’s conditioning.
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