Category: WOD
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WOD June 11, 2018 (Monday)
Read More: WOD June 11, 2018 (Monday)Skill Work: Ring Dips (Tabata Ring Dips) Weightlifting: Bench Press (E3MOM 15 mins, 2 bench press reps @ 88% Metcon: AMRAP 11 Mins 8 HSPU RX+ STRICT HSPU 8 Deadlift 225/155 8 lateral burpee over bar
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WOD June 8, 2018 (Friday)
Read More: WOD June 8, 2018 (Friday)Capacity: EMOM 6 minutes of 10 Alternating DB Snatch 50#/35# 5 Burpees Weightlifting: Strict Press + Push Press Complex E2MOM 14 mins 3 Strict press + 3 Push Press @ 80% max strict press plus Push Press combination of X percentage of your MAX strict press WOD: Tumilson 8 Rounds For Time of: 200m Run…
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WOD June 7, 2018 (Thursday)
Read More: WOD June 7, 2018 (Thursday)Skill Work: Tabata Hollow Rock – then Tabata Superman Weightlifting: Romanian Deadlift E2MOM 14 minutes of 5 RDLS at 40-45% of your 1 rep max Deadlift WOD: AMRAP in 20 Minutes 50 Calorie Row 35 Wall ball shots 20/14 lb 10/9′ rx+ 30/30 lbs 20 Power Clean 135/95 lb Today’s workout is a long duration…
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WOD June 6, 2018 (Wednesday)
Read More: WOD June 6, 2018 (Wednesday)Skill Work: Tabata Burpee Box Jumps (AMRAP – Reps) Tabata Burpee Box Jumps 24/20″ rx+: 30″/24″. Your score will be total reps across all 8 rounds Weightlifting: Back Squat E2MOM 16 Mins 4 Back Squats at 75% of 1 rep max WOD: 4 rounds for max reps: 1 minute Power Snatches 115/75# rx+155/105 1 minute…
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WOD June 5, 2018 (Tuesday)
Read More: WOD June 5, 2018 (Tuesday)Skill Work: Tabata L-Sit Pull-ups Weightlifting: Power Snatch + OHS (EMOM 10 mins 1 Power Snatch + 1 OHS at 70%). We are going to work at 65-70% of our best Snatch for this EMOM, 1 Power Snatch + 1 Over Head Squat WOD: For time, CAP 21 minutes. With a running clock complete: 15-12-9…
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WOD June 4, 2018 (Monday)
Read More: WOD June 4, 2018 (Monday)Skill Work: Pistols EMOM 6 mins 5 Alternating pistols one each leg. Use a kettle bell as a counter balance if you are still progressing on this skill. Weightlifting: Bench Press E2MOM 12 mins 3 Bench press at 85% of 1 rep max WOD: Rankel – 20-Minute AMRAP of: 6 Deadlifts, 225#/155# 7 Burpee Pull-ups…
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Olympic Weightfting Seminar
Read More: Olympic Weightfting SeminarPerfect your Olympic Weightlifting Snatch Technique and help support our Youth Weightlifting Team’s Trip to train in China this summer! The one and only @coachpapayats will be hosting a weightlifting seminar you don’t want to miss! Discover what Chinese coaches do differently! –Learn Chinese methods and progressions for the snatch –Receive physical and verbal cues…
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WOD June 1, 2018 (Friday)
Read More: WOD June 1, 2018 (Friday)Skill Work: EMOM 6 mins 4 weighted pull ups. Weightlifting: Squat Cleans. E3MOM 12 Mins, work up to a new 2 rep max squat clean, it does NOT have to be touch and go, start at 85% of your max and add from there. WOD: 4 rounds for time: • 60 Double Unders • 15…
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WOD May 31, 2018 (Thursday)
Read More: WOD May 31, 2018 (Thursday)Skill Work: Muscle-ups EMOM 6 Mins 2 Ring muscle ups Weightlifting: Push Press E3MOM 12 mins work up to a new 3 rep max push press, start at 85% of your 1 Rep Max WOD: AMRAP 12 Minutes 2-4-6-8-10….etc Ring Dips American Kettle Bell Swings 32/24 KG
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WOD May 30, 2018 (Wednesday)
Read More: WOD May 30, 2018 (Wednesday)Skill Work: Tabata Hand Stand Hold Weightlifting: Front Squat E3MOM 12 mins work up to a new 3 Rep Max Front Squat, start at 85% and work up! WOD:8 Minute AMRAP of: • 10 Sumo Deadlift High Pull 115/75# • 10 Toes to Bar
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