5 months ago

3-2-20 WOD

Snatch Grip Push Press (Behind the Neck) + 3 Pause Overhead Squats (15 Minutes) 1-1-1-1-1 *Work up to a heavy set for the day. 2-3 Second pause at the bottom of each rep! You should be starting to feel solid in the bottom of your OHS. Snatch Grip Split Jerk (behind the neck) 1-1-1 THEN

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6 months ago

2-27-20 WOD

5 Minute EMOM: 6 Power Snatches 5 Minute EMOM: 3 Power Snatches 5 Minute EMOM: 1 Power Snatch *This is 15 minutes total. Go right into the next EMOM. These are all touch and go reps. Work on your technique through the sets of 6. Work under some heavier tension on the 3’s. Then add

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6 months ago

2-26-20 WOD

10 Minute EMOM: 2 Bench Press @ 80% of 1RM *These should be fairly heavy today. Use a spotter if needed! THEN For Time: 500m Row Time Trial *This is an all-out effort! The best male times to shoot for: 1:19.5 and women was 1:35.6. THEN 5 Rounds for Quality: 10 Ring Dips 5 Strict

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6 months ago

2-25-20 WOD

5 Rounds for Time: 500/450 50 Double Unders 15 Med ball cleans *Move through this workout. Stay moving and pick scaling options to do so. THEN 4 Rounds for Quality: 12 Double Dumbbell Bent Over Rows 12 Double Dumbbell Overhead Sit Ups 50’ Handstand Walk OR 1:00 Handstand Hold *For the sit ups, hold 2

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6 months ago

2-24-20 WOD

Overhead Squats – 5×3 challenging sets THEN For Time: 50 GHDSU or PVC abmat situps 40 Box Jump Overs (24/20”) 30 Power Snatch (135/95#) 20 Overhead Squats (135/95#) *Time Cap = 15min

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6 months ago

2-21-20 WOD

7 Rounds, New Round Every 3 Minutes: 15/12 Calorie Bike 7 Muscle Ups *You can use bikes or you can row the same calories.. Focus on the gymnastics movement you are trying to get a little bit better at while under some fatigue. You should be getting 1-1:30 rest each round. Bike hard. THEN Deadlift

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6 months ago

2-20-20 WOD

Back Squat 5 x 5 @ 70% of 1RM *Rest 2 minutes between sets. You should be able to move the bar well here today! THEN 15 min EMOM 1:30 Ab Mat Sit Ups 2:30/20 Push Ups 3:10 Single Arm Alternating Arm Dumbbell Snatch (60/40)

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6 months ago

2-19-20 WOD

Bench Press (25 Minutes) 8 x 3 @ 60% of 1RM *Do these as tempo reps! 3-4 seconds on the descent. Drive the bar up as fast as you can. Press with speed. Rest about a minute after each set. For Time: 21-15-9 Calorie Row Strict Handstand Push Ups Rest 5 Minutes 21-15-9 Calorie Bike

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6 months ago

2-18-20 WOD

Front Squat 3 Rep Max *Work up to a 3-rep max for the day THEN 5 Minute EMOM: 5 Touch and Go Power Cleans @ 60% 5 Minute EMOM: 4 Touch and Go Power Cleans @ 65% 5 Minute EMOM: 3 Touch and Go Power Cleans @ 70% 5 Minute EMOM: 2 Touch and Go

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6 months ago

2-17-20 WOD

For Time: 21-18-15-12-9 Shoulder to Overhead (135/95#) Toes to Bar 15 burpees between each round (not at the end) THEN Strict Pull Up Ladder 1-2-3-4-5-6-7-8-9-10 *Try to do these in unbroken sets. Do these with a band if needed. Alternate sets as you work up in a group of 3-4 people!

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