Barbell:
Hang Snatches - 3 set of 3 reps @70%
Hang Clean & jerk -3 Set of 3 reps @70%
Skills:
10 Min EMOM
1 Legless Rope Climb - Odd
5 HSPU - Even
MetCon:
21 Deadlift (225,155)
400M Run
18 Deadlift
400M Run
15 Deadlift
400M Run
12 Deadlift
400M Run
WOD
Barbell: Hang Snatches - 3 set of 3 reps @70% Hang Clean & jerk -3 Set of 3 reps @70% Skills: 10 Min EMOM 1 Legless Rope Climb - Odd 5 HSPU - Even MetCon: 21 Deadlift (225,155) 400M Run 18 Deadlift 400M Run 15 Deadlift 400M Run 12 Deadlift 400M Run
0 Comments
WOD
Barbell: Press 1 Set of 5 Reps @40% 1 Set of 5 Reps @50% 1 Set of 5 Reps @60% Accessory: Dips 5 Sets of 8 Reps MetCon: 3 Rounds 250M Row 12 Squat Snatches (95,65) 21 HSPU WOD
Barbell: Snatches 1 Set of 3 Reps @72% Clean & Jerks 1 Set of 3 Reps @73% Skills: 12 Min EMOM 3 Strict CTB Pull Ups - Odd 6 Pistols - Even MetCon: 7 Min AMRAP 8 Cleans (95,65) 8 TTB 8 Box Jumps (24,20) WOD
MetCon: We will be doing a Hero WOD in honor of Memorial Day. Friends and family are invited. Warm up starts at 8:30 AM sharp. Hope to see everyone tomorrow. Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run WOD
MetCon: 3 Rounds 1 Min Burpees 1 Min Power Snatch (75,45) 1 Min Box Jump 1 Min Thrusters (75,45) 1 Min CTB Pull Ups 1 Min Rest WOD
Barbell: Deadlift 1 Set of 5 Reps @75% 1 Set of 3 Reps @85% 1 Set of 1+ Reps @95% Last set reps to failure minimum 1 reps. Accessory: Reverse Hyper - 5 Sets of 8 Reps MetCon: 100ft Walking Lunge (50,35) 100 Double Unders 50 Wallballs (20,14) 15 Rope Climb 50 Wallballs 100 Double Unders 100ft Walking Lunge 30 Min time cap WOD
Barbell: Power Snatches - 1 set of 4 reps @82% Power Clean & jerk -1 Set of 4 reps @82% Skills: 10 Min EMOM 1 Legless Rope Climb - Odd 5 HSPU - Even MetCon: 15 Min AMRAP 2 Snatches (135,95) 4 Ring Dips 6 Lateral Burpees WOD
Barbell: Press 1 Set of 5 Reps @74% 1 Set of 3 Reps @85% 1 Set of 1+Reps @95% Last set reps to failure minimum 1 reps. Accessory: Dips 5 Sets of 8 Reps MetCon: 20 Min AMRAP 400M Run 20 TTB 10 OHS (95,65) WOD
Barbell: Snatches 1 Set of 3 Reps @77% Clean & Jerks 1 Set of 3 Reps @72% Skills: 12 Min EMOM 3 Strict CTB Pull Ups - Odd 6 Pistols - Even MetCon: 4 Rounds 20 KB Swings (53,35) 400M Run 20 Box Jump (24,20) WOD
Barbell: Squats 1 Set of 5 Reps @75% 1 Set of 3 Reps @80% 1 Set of 1+Reps @95% Last set reps to failure minimum 1 reps. Accessory: Glute Ham Raise 5 Sets of 8 Reps MetCon: 5 Rounds w/1min break between 3 Min AMRAP 3 Power Clean (135,95) 6 Push Ups 9 AIr Squats |
Archives
September 2019
|