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Friday 6.17.16 WOD
WOD NOTES Max Effort Upper WOD “Twinkle Toes” 1000m Run –Then– 3 Rounds 5 Heavy Power Clean and Jerks (Rx=80%+) 10 C2B 15 Burpees –Then– 1000m Run **Score time and weight in comments $ Out 40 Piking/Strict Toes to Bar
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Protected: Friday 6.17.16 WOD NOTES
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Thursday 6.16.16 WOD
WOD NOTES Dynamic Effort Lower Strength Front Rack Lunge (22-16-10-6-2 Unbroken @ 50% front squat (L+R=2)) **Coach led reps WOD “Heather” 3 Rounds For Time: 550 meter Row 12 Deadlifts (225/155 lbs) 21 Ring Dips $ Out 4min Tabata PVC Paddling with feet anchored
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Protected: Thursday 6.16.16 WOD NOTES
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Wednesday 6.15.16 WOD
Competition Day! WOD #1 “2015 Lurong Challenge WOD 1” **Last complete 5.15.16 0:00 – 4:00 20 Box Jumps 15 T2B 10 Clean and Jerks4:00 – 8:00 20 Box Jumps 15 T2B 10 Clean and Jerks8:00 – 12:00 20 Box Jumps 15 T2B 10 Clean and Jerks12:00 – 16:00 20 Box Jumps 15 T2B 10 Clean […]
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Protected: Wednesday 6.15.16 WOD NOTES
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Tuesday 6.14.16 WOD
WOD NOTES Dynamic Effort Upper Strength #1 Power Clean (12×1 @ 75% Every 35sec.) **Coach led reps Strength #2 Power Snatch (12×1 @ 75% Every 35sec.) **Coach led reps WOD “Billary” For Time: 21-15-9-6-3 Unbroken Thrusters (105,70,85,60) $ Out 4 Rounds 20sec. On, 20 Off Static Crunch Holds
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Week of 6.13.16 Barbell Club
Conjugate Strength Tuesday 1. Back Squat (3RM) 2. Snatch Balance (@ 60-70% 3×5) 3. Hang Snatch (1RM) 4. GHD Back Extension vs Mini Band (3×10) 5. SL KB DL (@ 2″ Deficit 2×20) Thursday 1. Box Jump – Max Height (Max) 2. Banded Back Squat – Single Red (@ 60% + 25% 8×2) 3. Squat […]
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Monday 6.13.16 WOD
WOD NOTES Max Effort Lower WOD “Linchpin Test 5” For Time: 20 Back Squats (225/155 lbs) 2 mile Run 20 Back Squats (225/155 lbs) **From rack $ Out In 3min accumulate as much time as possible in a 3 point plank hold **one foot OR one arm must be off the ground
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Sunday 6.12.16 WOD
WOD NOTES Competition Day! WOD #1 “Top Gun” 20 Thrusters (135/95 lbs) 20 Sumo Deadlift High Pulls (135/95 lbs) 20 Push Jerks (135/95 lbs) 20 Overhead Squats (135/95 lbs) 20 Front Squats (135/95 lbs) **EMOM 4 Burpees **16min time cap –At 20min start WOD #2– WOD #2 “Wingman” 3 Rounds 21 Wall Balls (20,14,14,12) 14 […]
