WODs
 | Wed, May 12 2021 |  |
| BB WOD Strength Game Changer Day 3 | 20210512 MetCon | PP Abs Day 2 |
BB WOD Strength Game Changer Day 3
(Weight)
1 MUSCLE SNATCH + 2 SNATCH BALANCES
Week 1: Work at 55% of 1RM Sn, 4x 1+2
Week 2: Add 10#/5#, complete 4x 1+2
Week 3: Add 10#/5#, complete 4x 1+2
Week 4: Work at 55% of 1RM Sn, 4x 1+2
Box Squats
Week 1: Work at 70% of 1RM, 4x5
Week 2: Add 10#/5#, complete, 4x3
Week 3: Add 10#/5#, complete, 4x3
Week 4: Add 10#/5#, complete, 4x3
| Duane | (105x4+1+2) 45-55-65-75-85-95x1+2 Rx | 75-105-135-175-195-215-235-250x3 (265x4x3) | | Sarah | (65x4+1+2) 35-55-60x2 Rx | 65-85-105-125-145-165x3 (170x4x3) | | Cole | Power Snatch 65x4x2 (35-55-60x2) Rx | 65-85-105-125-145-165x3 (170x4x3) |
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20210512 MetCon
(Weight)
3 Rounds:
10 Banded Lat PullDowns
10 Single Arm Landmine Rows (R, L)
10 BB Tricep Extension
10 Incline Bench DB Row
then
3 Rounds:
8 HSPU
8 DB RDLs
8 Landmine Rows (Narrow)
8 Box Jump Overs
| Cole | Single Red Band, +20#, 45# Bar, 30# Row Rx | 15# Seatd Press, 35# RDLs, 45# Row, 24' BJO | | Duane | Double Bue Band, +45#, 65# Tricep, 50# Row Rx | 8 HSPU, 50# RDLs, 90# Row, 24' BJO | | Sarah | Double Red Band, +10#, 45# Bar, 30# Row Rx | 8 HSPU, 35# RDLs, 45# Row, 24' BJO |
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PP Abs Day 2
(Check In)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
- 10 Burpees
- 10 Tuck Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Single Leg Lifts (5 each side)
Level 2
- 10 Burpees
- 10 V-Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Leg Lifts
Planned: Tue,Mar8,2022 Wed,May12,2021 Tue,May4,2021 Tue,Apr20,2021 Tue,Apr6,2021 Thu,Apr1,2021 Sat,Mar27,2021 Tue,Nov12,2019 Tue,Jun18,2019 Thu,Apr4,2019 Wed,Mar27,2019 Thu,Mar7,2019
| Duane | Yes | 4+10 | | Cole | Yes | 3+15 | | Sarah | Yes | 3+20 |
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