Category Archives: WOD

Welcome, to the new cycle…

Competitors: 1. Front Squat 5×3 @ heaviest possible, rest 2:00 between sets 2a. ME OHS 155/105, rest :60 2b. ME Ring Dips, rest :60 3. WOD 4 Rounds 4 Power Snatch 135/95 15 Box Jumps 24/20 Athletes: Power Snatch 5X5, working mainly on technique WOD 4 Power Snatch (weight to be determined) 15 Box Jumps 24/20
 
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Bad days

Competitors: 1. EMOM for 12m 3 Unbroken Deadlift *this should be a light enough weight that this can be moved fast, unbroken, and perfect. No rounding. rest as needed 2. EMOM (death by), starting at 5 for 1st minute Ring Pushups Pullups *wear a weight vest if possible **start at a number where you can make it through a few rounds at least. Do not...
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Where are the green bands?

Uh oh, no more green bands... Competitors: 1. 20m to find 1rm Snatch 2. 4 Rounds (a)5 Push Press @ heaviest possible, rest :30 (b)ME deficit pushup, rest as needed 3. WOD 3 Rounds Run 600m 30 TTB   Athletes: Spend 20 minutes working on kipping pull ups, no bands. If you have pull ups, work on stringing them together, go for max unbroken. If you don't...
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TABATA

Competitors: 1. EMOM for 8 minutes 3 Squat Clean and Push Jerk *reps dictate percentage, do not fail a round  2. 6×3 High Bar Pause Squat @ 45% 1rm. 1210 tempo 3a. 4×8 GHD Rows, rest :60 3b. 4×5 Box Jump 36/27”, rest :60
WOD “Mary” 20m AMRAP 5 HSPU 10 Pistols (alternating) 15 pullups
Athletes: "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by 10 seconds...
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