WODs
 | Thu, Aug 31 2017 |  |
| Double Under Practice | 20170831 MetCon | 20170831 Open Gym / Power Hour | Core Work 4-2 |
Double Under Practice
(Reps)
Choose one of the following:
4 Sets of 50 Repetitions unbroken
5 Sets of 40 Repetitions unbroken
6 Sets of 30 Repetitions unbroken
7 Sets of 20 Repetitions unbroken
8 Sets of 10 Repetitions unbroken
5:00 of Double-Under Practice
Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.
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20170831 MetCon
(Time, Rx+, Rx2, Rx3)
50 Power Snatch (75/55)
----5 Ring Dips-----
40 MB Twists (20/14)
----5 Ring Dips-----
30 Squat Cleans (75/55)
----5 Ring Dips-----
20 Chest to Bar (scale to PushUps, then Ring Rows)
----5 Ring Dips-----
10 Overhead Squats (75/55)
Rx+ 95/65 - 1 Rope Climb instead of Ring Dips
Rx 75/55 - 5 Ring Dips
Rx2 65/55 - 5 PushUps
Rx3 55/45 - 5 Burpees
| Sarah | 16:42 Rx+ | I liked this one!! |
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20170831 Open Gym / Power Hour
(Check In)
4 sets:
- :30 Jerk Grip Overhead Hold with 60%-70% of 1rm Jerk
- :30 GHD Hip Ext Hold with plate
Rest 2min b/t sets
Hands should be in jerk grip position and think about crunching your abs down to not overarch your back! Focus on breathing normal through these holds. The GHD HE Hold should be felt in your posterior chain: back/butt/hamstrings.
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4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
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5 rounds for time:
• 500 m Row
• 21 Push-ups
• 12 Dumbbell Thrusters 50/35#
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Core Work 4-2
(Check In)
3 Rounds:
10 Burpees
10 (each side) Standing Oblique Crunches with DB/KB/Plate
10 MedBall V-Ups
Complete after the WOD,
AS A GROUP
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