WODs
 | Wed, Aug 9 2017 |  |
| Group WarmUp 25 | Push Press - Push Jerk - Split Jerk - 5x1 | 20170809 MetCon | 20170809 Open Gym / Power Hour |
Group WarmUp 25
(Time)
400M Run / 500M Row / 2 Minute Bike (athlete choice)
AS A GROUP
:30 Passthroughs
:30 Reverse Passthroughs
3 Wall Walks
:30 3rd World Squat
3 inch worms + 3 Burpee Broad Jumps
:30 SUPERMAN hold
:30 Hollow rocks
9 Hip Escapes
:30 HS walk/hold
12 OHS with PVC
30 DoubleUnders / 60 Singles
|
Push Press - Push Jerk - Split Jerk - 5x1
(Weight)
Perform 5x1 of each in order below
Push Press - 85%
Push Jerk - 85%
Split Jerk - 85%
Score is Total of 3 of highest weight
| Sarah | 400 Rx | 120, 135, 145 | | Duane | 135-205 Rx | |
|
20170809 MetCon
(Time, Rx+, Rx2)
21-15-9
MedBall Cleans (20/14)
Box Jump Overs (24/20)
KB Swings (53/35)
Time Cap: 20 minutes
Rx+ - 30/24, 70/53
Rx2: 14/10 , 20/12, 35/26
| Sarah | 6:29 Rx | | | Duane | 7:38 Rx | |
|
20170809 Open Gym / Power Hour
(Check In)
Complete sets
3 sets:
8 R.Arm Overhead KB Squats
:60 rest
8 L.Arm Overhead KB Squats
:60 rest
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5 sets of single arm ring rows
Set 1: 10 reps per arm
Set 1: 8 reps per arm
Set 1: 6 reps per arm
Set 1: 4 reps per arm
Set 1: 2 reps per arm
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In 20 minutes, find your 1RM Snatch (Power or Squat as needed)
then:
For Time:
Isabel
30 Snatches 135#/95#
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