WODs
 | Mon, Aug 28 2017 |  |
| BULGARIAN Split Squats 7x5 | 20170828 Open Gym / Power Hour | 4 7s in 20 |
BULGARIAN Split Squats 7x5
(Weight)
Complete 7 rounds of 5 reps:
BULGARIAN Split Squats
beginning at no more than 25%
add weight every round
***if you begin to destabilize, do not increase weight, reduce to last stable weight***
Utilize a 12', 18', 20' box or a bench as appropriate)
Planned: Wed,Aug27,2025 Wed,Aug6,2025 Wed,Jul30,2025 Tue,Jul29,2025 Tue,Oct10,2017 Mon,Aug28,2017 Fri,Jul29,2016 Thu,Jan21,2016
| Duane | 75x5 Rx | | | Sarah | 75 Rx | 35x3,45,55,65,75 |
|
20170828 Open Gym / Power Hour
(Check In)
Complete sets
12min EMOM:
Odds: 3 Halting Clean Pulls at 80% 1RM Clean. Halt at knee for :03 sec.
Evens: Rest
When pulling the bar off the ground we are not gripping and ripping it but instead patiently waiting for the bar to get to the knees then pausing at the knees for 3 sec before exploding up with out hips. After full extension of the hips we want to shrug our shoulders WITHOUT bending our elbows like a high pull! Reset in b/t each rep, do not TnG.
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Strict Ring PullUps
12-10-8-6-4
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1000m Row - 2 Thrusters (95/65)
800m Row - 4 Thrusters (95/65)
600m Row - 6 Thrusters (95/65)
400m Row - 8 Thrusters (95/65)
200m Row - 10 Thrusters (95/65)
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4 7s in 20
(Time)
7 rounds for time of:
7 med ball cleans 20/14
7 kettle bell swings 53/35
7 WallBalls 20/14
7 toes to bar
20 minute cutoff
| Sarah | 11:07 Rx | | | Duane | 12:31 Rx | |
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