Friday, October 11th, 2019 OPEN WOD 20.1

October 11, 2019

15 Minute Timecap:

 

RX:

10 rounds for time of:
8 ground-to-overheads, 95/65 lb.
10 bar-facing burpees

 

*Two foot hop over bar

 

Scaled:

10 rounds for time of:
8 ground-to-overheads, 65/45 lb.
10 bar-facing burpees*

*May step over bar on burpees

 

55+ RX

10 rounds for time of:
8 ground-to-overheads, 65/45 lb.
10 bar-facing burpees

 

*Two foot hop over bar

 

55+ Scaled

10 rounds for time of:
8 ground-to-overheads, 45/35 lb.
10 bar-facing burpees*

*May step over bar on burpees

 

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Thursday, October 10th, 2019

October 10, 2019

3min Z1

+

Crossover Symmetry

+

Gymnastics

 

then:


Athletes alternate emom movements (A. B.) every 3 minutes.

 

E3MOM 18 Minutes

A. Row 30 / 20 cals

B. Run 400 / 300m

 

Rest 2 Minutes

 

AMRAP10
30 Hang KB Snatches (35/26) (total)
30 KB Hip Thrusts (shoulders on MB)
30 Alt KB Bent Over Rows**
30 MB Russian Twists 

(hold KB in each hand)**

 

Rest 2 Minutes

 

AMRAP10
30 MB OH Lunges (total)
30 Burpees
30 Ab Mat Situps
30 Wall Balls

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Wednesday, October 9th, 2019

October 9, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

8 DB SA High Pulls

8 DB SA Strict Press

12 DB Goblet Squat

5 Burpees

x 2 rounds

 

Then:

 

A. 0:00 – 5:00 – Every 1:00 x 5 sets:
3 Clean Pull w/Pause at full extension +
1 Hi-Hang Squat Clean +
1 Tall Jerk
Use this as warm-up. Keep the weights light and focus on your position. 

B. 6:00 – 16:00 – Every 1:00 x 10 sets:
1 Clean Pull w/Pause +
1 Clean w/Pause in Catch +
1 Halting Split Jerk w/pause in the dip
Build here.

C. 17:00 – 22:00 – Every 30 seconds x 10 sets:
1 Clean Pull +
1 Hi-Hang Power Clean +
1 Push Jerk
Pick a fixed weight that you can maintain for all 10 sets.

+

For Time:
21 Power Snatch 95/65
30 Wall Balls 20/14
15 Power Snatch 95/65
30 Wall Balls 20/14
9 Power Snatch 95/65
Scale as needed.

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