WOD Blog
 | Sat, Jun 24 2017 |  |
| PARTNER WOD 6/24/17 | STRENGTH WOD 9:00AM 6/17/17 | WARM UP 12/12/17 |
PARTNER WOD 6/24/17
(Time)
Teams of 2
'Assault on Cindy'
4 Alt. rounds each
9/6 Cal Bike
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 3 Minutes
'Double Randy with a DB'
100 DB Snatches (50/35)
Run 200m every time DB is switched between partners or rested on the ground
Rest 3 Minutes
50 Thrusters (75/55)
50 Cal Row
Must work at the same time. Every time the barbell is dropped switch movements.
| Samantha A | 15:24 | Modified Coach Todd Wod | | Kevin E | 22:00 | started w/pt c. A) rest amt of time each rd took. B) 50 consec 35# snatch (no run) C) 25 of each 55# | | Jonathan A | 26:44 | DB 35# 65# Thrusters. |
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STRENGTH WOD 9:00AM 6/17/17
(Weight)
A.Snatch Complex
Snatch DL pause at knee
Snatch
Snatch Balance
5 sets from 65-85%
B. Back Squat
4RM w/2 sec pause in bottom
C. Clean Deadlift(no straps)
4-4-4-4-4
65-80
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WARM UP 12/12/17
(Check In)
Row-1 min
Bike 1 min
Samson Stretch-30 secs R/L
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3 rounds
CINDY
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Hip rotations-20 R/L
Hip Bridge-30 secs
Downward/Upward Dog-30 secs
Thumbs Up/Breastrokes-30 secs
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Set up stations for Skill Work
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