Latest WODs

4/9/19 Training

Core Circuit:

Set 1: 1:00 each

Rest: 1:00

Set 2: :45 each

Rest: :45

Set 3: :30 each

Done

Hollow Hold

Front Plank

Side Plank R

Side Plank L

Sit-ups

Metcon:

Every 3 minutes for 8 sets

 

Hang Power Clean x 8 135/93

 

Lateral Burpees Over the bar x 8

 

DB Step Up and Overs  x 8 total 50/35

 


4/8/19 Training

Hang Snatch test

55×1 63×1 70×1 77×1 85×1 93×1 new max x 1

Metcon:

10 minute AMRAP

DB Snatch 50/35

Pull-ups or Bar muscle ups

 

2/1,4/2,6/3,8/4,10/5,12/6,14/7 and so on.

 

*Sub front squat or goblet if needed.

 

Mobility:

 

Couch stretch

Banded hip flexor

KB Ankle

 


4/6/19 Training

8 rounds

6 Burpees over the rower (can be lateral)

10/7 calorie row

12 Single DB or KB Hang Clean and Jerks 50/35

14 push ups

 

*with one athlete completing a round before athlete 2 starting a round.

 

*Run 300 m as a team after every round…..yes 8 – 300’s. Fun.

 


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