WOD: Every 3 min x 36 min: (3 rounds) 1. alternating turkish getups (light load-GOOD movement) 2. Sled push- walking pace with light-mod load. 3. Single leg hip bridge x 10-12 each side 4. Crossover symmetry. Extra Credit: Alternating Tabata 20 on x 10 off x 8 rounds: odd rounds: hollow plank hold. even rounds: […]
WOD: Every 2 min with a 1 min rest (3 min rounds) Run 100/200/300/400m. Pick a distance that you know you can accomplish in 1:30 or less to give yourself 30 seconds of work time each 2 min interval: Round 1: Run XXX distance, then max reps of pullups in remaining time in the 2
WOD: For time/quality: 200m. Run, 10 strict pullups* 200m. Run, 8 strict pullups 200m. Run, 6 strict pullups 200m. Run, 4 strict pullups 200m. Run, 2 strict pullups *(If you struggle with strict pu, work the eccentric movement EVERY rep, if you are good with strict pullups, add weight)
WOD: AMRAP 12 min: Buy In: Beg: 400m. run, int: 600m. run, adv: 800m. Run With remaining time: 2 power cleans (95/135) *light enough load that each round of the PC & lunges should be UB. 6 alternating front rack lunges (95/135) 12 toes-bar
WOD: A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps @ 75-85% Rest 2 minutes between sets. B. Tabata pushups: 20
Sat. May 2. 8-10a: Open Gym. 10-11a: Olympic Lifting: 3x: 3 position clean pull pausing at below knee, midthigh, hips + power clean from mid thigh + front squat + jerk. building to heavy single complex: clean pull + power clean + front squat + jerk from a rack: 5x: 2x front squat + split
Saturday and Sunday Read More »
WOD: A. Front Squat: 2-2-2-2-2 increasing each round to find a heavy double B. Tabata pushups: 20 on x 10 off x 8 rounds, all out efforts on each round *use a band around the hips attached to the cage if you have issues with keeping body straight/tight.
