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Month: April 2016
Month: April 2016
WOD #1 For Time: 100 Clean and Jerks Rx 135/95 Sc 95/65 5 Synchronized Burpees every 2:00 12:00 Time Cap Reps may be broken up however you want. WOD #2 Partner Josh For Time: 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-ups 10:00 Time Cap
Weightlifting Back Squat (3-3-3-3-3) @70-80% no oly’s belt or sleeves. Elizabeth 21-15-9 Clean, 135/95 Ring Dips
Who will take first for the guys this year at Spring Fling? Skill: Half Tabata: Hollow Holds Superman Holds Front Scale Side Scale V-Sit Drill V-Ups Ring Support Holds L-Sit Holds Hand Stand Holds
Weightlifting Squat Clean (2-2-2-2-2-2) Perfect reps only. Doubles can be done successfully between 60 and 90%. If the movement feels good, make your way into the 90s. If legs and hips are sore and tight, take it easy and do power cleans. Metcon AMRAP in 15 minutes: 100m Farmers Carry w/ 53/35 20 Box Jump
Weightlifting Split Jerk (2-2-2-2-2-2) Perfect reps only. Doubles can be done successfully between 60 and 90%. Clean up your movement. If the movement feels good, make your way into the 90s. Metcon 4 Rounds: 30/20 Cal on AAB/Rower 20 Sit Ups 10 Hang Squat Snatch 95/65
Weightlifting Deadlift 4-4-4-4 Metcon 40-30-20 for Time: Push Press, 95/65# Box Jumps, 24/20″ Pull Ups *18 minute time cap
Weightlifting Power Clean (2-2-2-2-2-2) The catch should be well above parallel. Work at a weight between 70-80% and allows you to stay controlled with perfect form. Metcon 3 Rounds: 7 Clean and Jerk 135/95 25ft HS Walk Scale the HS Walk by completing 20 Shoulder Taps or 4 Wall Walks.
Back Squat (4-4-4-4) @70-80% no oly’s belt or sleeves, unless necessary. Metcon 7 Rounds: 7 Thrusters 100/70 7 Burpees to 6″ Target
For time: 100 ABMAT situps Then 3×10 Hollow-Arch-Hollow 3×10 Hollow-Arch-Hollow-Hips to bar
Weightlifting Squat Snatch 5×3 Perfect reps only Triples can be successfully done between 60 and 90%. Cleaning up the movement should not exceed 70%. If the movement feels good make your way into the 80’s Metcon For total time: Run 200m Rest :60 Run 400m Rest 2 minutes Run 800m Rest 3 minutes Run 1