WODs
 | Tue, Aug 22 2017 |  |
| Core warmup 1 | 20170822 Power Hour / Open Gym | 20170822 MetCon | Front Squat Wave (V2d) |
Core warmup 1
(Time)
In 10 minutes or less...
Accumulate 4 minutes (240) seconds in a Hollow Rock Hold position, resting only in the superman position. Time of accumulation stops while in the Superman position.
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20170822 Power Hour / Open Gym
(Time)
Complete sets
12min EMOM:
Odds: 3 Halting Snatch Pulls at 80% 1RM Snatch. Halt at knee for :03 sec.
Evens: Rest
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10 min EMOM:
• 3 Deadlifts
• 6 Weighted AbMat Sit-ups
Start light, 40% of your 1 rep max of each movement. Slightly increase weight each minute
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For time:
• 2000 m Row
• 200 Double Under
• 2000 m Run
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20170822 MetCon
(Reps)
Burpee EMOM (10-1)
Burpees on the minute,
With a 10 minute clock, perform:
6 Burpees - Minute 10
7 Burpees - Minute 9
8 Burpees -Minute 8
9 Burpees - Minute 7
10 Burpees - Minute 6
9 Burpees - Minute 5
8 Burpees - Minute 4
7 Burpees - Minute 3
6 Burpees - Minute 2
AMRAP Burpees - Minute 1
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Front Squat Wave (V2d)
(Weight)
Back Squat Wave (V2d)
Perform the following
3 reps @ 75%
2 reps @ 80%
1 reps @ 85%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
3 reps @ 85%
2 reps @ 90%
1 reps @ 95%
| Sarah | 180 Rx | 140-180 | | Duane | 265 Rx | |
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