WOD Blog
 | Sat, Aug 13 2016 |  |
| STRENGTH WOD Week 1 Day 3 8/13/16 | TEAM WOD 5/7/16 8/13/16 | WARM UP 8/13/16 |
STRENGTH WOD Week 1 Day 3 8/13/16
(Weight)
FOCUS: Leg Strength and Power development
A. Snatch
15 mins to work to heavy 2 set
B. C&J
15 mins to work to heavy 2 set
C. Pause Front Squat
E3MO3M for 5 sets-5 reps
With 3 count pause in bottom for each.
Begin at 50% of regular max on up
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TEAM WOD 5/7/16 8/13/16
(Time, Rx+, Rx2, Rx3)
In teams of 2 perform
SDHP-50 reps 95#/65#
Run-400 m
TTB-50 reps
Run-400 m
Bar Facing Burpee-50 reps
Run-400 m
Deadlift-50 reps 185#/115#
Run-400 m
One partner must always be holding a KB 53#/35#
Runs must be done by both teammates but other movements can only be partitioned with one partner moving at a time.
GOAL: Finish under 19 mins CAP off at 23 mins
Rx: As written
Rx2: 75#/55#, 135#/95#, sub KTC
Rx3: See coach for Individual WOD
| 1st | 23 + 48 Rx2 | Alicia B Sat, Aug 13, 2016 | | 2nd | 17:42 | Georgia Sat, May 7, 2016 | | 1st | 20:22 Rx | Michael L Sat, May 7, 2016 | | 2nd | 26:25 Rx | Charlie Sat, May 7, 2016
Keith C Sat, May 7, 2016 |
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WARM UP 8/13/16
(Time)
FOAM ROLL-Full body especially Calves.Traps and forearms
GROUP WARM UP
Samson Stretch-30 secs
Thumbs Up-30 secs
Stationary Inchworms-30 secs
2 rds
KB Swing-30 secs
Burpees-15 secs
Air Squats-30 secs
Mtn. Climbers-15 secs
COOLDOWN
Calf smash-2 mins
Hamstring Stretch-2 mins
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