WODs
 | Mon, Mar 1 2021 |  |
| BBWOD - The Open Road Wk 1-2 Day 1 - Clean | BBWOD - The Open Road Wk 1-2 Day 1-PAUSE BACKSQUAT | BBWOD - Open Road Wk 1-2 Day 1 - SuperSet Complex | BBWOD - OPEN ROAD Wk 1 Day 5 - MetCon |
BBWOD - The Open Road Wk 1-2 Day 1 - Clean
(Weight)
In Week 1, work to 80% of your 1RM Clean & Jerk for 1x1.
Then decrease weight by 10% for Drop Sets 2x2.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
In Week 4, work up to a 1RM Power Clean! No more than 2 misses at any given weight. No drop sets.
| Duane | 185x2x2 Rx | 75-95-115-135-155-185-205 | | Sarah | 125x2x2 Rx | 55-65-85-95-105-115-125-135 |
|
BBWOD - The Open Road Wk 1-2 Day 1-PAUSE BACKSQUAT
(Weight)
PAUSE BACK SQUAT
Hold for a one second pause at the bottom of each rep.
In Week 1, work at 70% of your 1RM Back Squat for 4x2.
In Week 2, apply target weight increase and complete 4x2.
In Week 3, apply target weight increase and complete 3x2.
In Week 4, apply target weight increase and complete 3x2.
Target 10kg (22#) increase / week if work sets are above 150kg (330#).
Target 5kg (11#) increase / week if work sets are below 150kg (330#).
| Sarah | 160x4x2 Rx | (65-85-105-125-145)x2 | | Duane | 245x4x2 Rx | (95-135-165-185-215)x2 |
|
BBWOD - Open Road Wk 1-2 Day 1 - SuperSet Complex
(Weight)
SuperSet Complex A:
- DB Floor Press
3 sets max reps in 45 seconds (35#/25#)
- Banded BB Bent Over Row (Red band) - 3x10 you pick weight, target 10# increase each week
SuperSet Complex B:
- Banded Dead Bugs 2x12
- DB Side bends 2x10
you pick weight, target 10# increase each week
- Straight arm Plank with DB Drag 2x10
you pick weight, target 10# increase each week
| Sarah | 20-20-20, 55# Red Band Rx | Blue Bandx24, 35#, 35# | | Duane | 32-30-27, 85#-Red Band Rx | Blue Bandx24, 50#, 35# |
|
