Strength #1 :
Clean and Jerk 100*1+1*3. 110*1+1*3 (no hook grip)
Technique #1 :
LOG Clean and Push Press 60kg*2+2*3
Metcon #1
RVS Tabata GHD Sit Up (10:20>24 reps0
-then -
HSPU *1
15m Shuttle (minimizing transition)
-15 Minute Rest -
Dynamic Run Warm Up
Metcon #2 :
"Michael " Hero WOD
3 Rounds
800m Run
50 Sit Up
50 Superman
24:23
-then -
KB Incline Press 24kg *10*2
Elbow Warm Up (10)
Stretch
Chocolate Milk
Recovery WOD :
"Cindy"
15 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
9 Rounds completed.
Stretch
Eat
Technique #1 :
Snatch 70 *1*3
Strength #1 :
Snatch Pull 90 *3 *3
GHD Leg Curl*6*3
GHD Sit Up*6*3
Technique #2 :
Rope Climb Hold ×15+
Technique #3 :
Muscle Up (Band Assisted) *15+
Metcon #1 ;
3 Rounds (Rx =155Lbs > I used #135)
Squat Clean *1 min
KB Swings. 56Lbs*1 min
Squat Jumps BW *1 min
Push Jerk *1 Min
Burpees *1 min
Rest *1 min
Score: 151
Stretch
Metcon #2 :
3 Rounds
1/4 Mile (8:34 min/mile pace)
Pull Ups *15. *12. *9
Stretch
Meal
Metcon #1 ;
3 Rounds
Squat Clean 70kg*5
30" Box Jumps *10
Burpees *20
Stretch
Protein Shake
Strength #1
Snatch 70 *1. 80*1. 90*1. 100*1
Snatch Pull 90 *2
Strength #2 :
Rack Jerk 90 *1*3. 100*1*3
Strength #3 :
Squat 125 *3*5 (knees tender - tendons)
Stretch
Strength #1 :
Power Clean 70*2. 90*2. 105*1. 110*1<pulled too long/ over hip ext - thank you Megan, 90*2
Metcon #1 ;
Rope M 95/ W 65
21-15-9-3
Sumo High Pull
Hang Power Clean
Push Jerk
Back Squat
19:28
After Party:
Chins *6*3
Stretch
Roll
Trunk:
150 reps (Rotation, Flexion, etc)
In Park!
Strength #1 :
Snatch 70 *1. 80*0. 80*1. 85*1. 90*1*4
Hang Power Snatch +How Snatch 50 *1+1*4
Row 500m
Strength #2 :
Front Squat 60*6. 80*6. 90*6. 100kg *6*3
Metcon #1 ;
EMOTM for 15min
185Lb Deadlift *6
Push Ups *9
-then-
800m Run
Scaled >
Fst 6 rounds OM + 4 rounds one every other Min - then walk/jog 800m
Roll Legs and back.
Stretch
Banana
Strength #1
Squat 125 *5 *4
Technique #1
Snatch 50*3. 70*2. 80*1
Technique #2 :
Clean and Jerk 80*1+1. 90 *1+1. 100 *1+1
Metcon #1 ;
(Little Eva)
800m Run
30 28kg KB Swings
15 HSPU
15 CTB Pull Ups
30 28kg KB Swings
800m Run
Stretch
Metcon #1 ;
30 min Pull Ups and Chins '
Fst 50 sub 10 minutes
100 with 6:30 to spare!
Strength #1 :
Snatch 70 *1, 80*1*3
Strength (combo) #2 :
Power Snatch + Snatch BN Jerk + OH Squat. 70*1+1+3*3
Strength #3:
Jerk 80 *2 *2, 90 *1 *3
Stretch
Protein Shake
3 Rounds of
30 DBL Unders
20 Wall Balls (#25)
10 Ring Dips
-then-
"Run" 800m
Metcon #1 ; (morning)
30 DBL Unders
20 Wall Balls (#25)
10 Ring Dips
-then-
"Run" 800m
Qigong (20)
Stretch
Protein Shake / Berries
Buy in (Extended Warm Up ):
Pull Ups and Chins *3*5
Turkish Get Ups 25Lbs *3. 30*3. 40*3 (hard in realflex due to half size big-grey suede)
Technique #1 :
Hang Power Snatch + Snatch 50 *1+1. 55*1+1*3
Strength #1 :
Snatch High Pull 85*2*2
Metcon #1 ;
Rope Erg Level 7
Hand Over Hand *15
Bilat *15
Push Ups *15
3 Rounds
Stretch
Technique #1 :
Jerk 85*1*3
Strength #1 :
Squat 110 *5*3 (2sec pause)
Metcon #1 ;
3 HSPU
6 Parallel Pull Ups
9 DB Row Bilat 55Lbs
-then-
25 Pike Ups
25 Handstand Shifts
25 DB Crunch 55Lbs
DB Curls 30*10*3
Stretch
Strength #1 :
Squat 122*5*5
Technique #1 :
Snatch 70 *1*3
Technique #2 :
Clean and Jerk 90 *1+1. 100*1+1*3
Stretch
Metcon #1 ;
"light weight chipper"
30 Pull Ups
30 30" Box Jumps
30 62kg Close Grip BB BP
30 Strokes on Erg (max distance)
30 Knee to Elbow
30 24kg KB Swings
Strength #1 :
Snatch 70 *1, 75*1. 80*1. 85*1. 90*1*3
Technique #1 :
Clean and Jerk 90*1+1*6
Strength #2 :
Squat 125 *5
Stretch
Today's WOD;
Front Squat 65kg *7 (bar from floor)
Standing 49sec on Stationary Bike
Parallel Pull Ups *14
3 Rounds for time
Qigong
Elbow Warm Up
Strength #1 :
Power Snatch +Snatch Balance (15 minute cap)
40*1+2. 50*1+2. 60*1+2.65*1+2
Strength #2 :
Snatch 70 *1 *3
Metcon #1 ;
50kg Power Snatch *5
Parallette Push Ups *12
Concept 2 Rower *15 (Damper 85%/ Max Distance)
3 Rounds
Stretch
